LunchHow to consume Poke without glucose spikes
Choose Whole Grains
Opt for brown rice or quinoa instead of white rice as your base. These options are digested more slowly and help maintain stable blood sugar levels.
Add More Vegetables
Incorporate a generous portion of non-starchy vegetables like leafy greens, cucumbers, carrots, and bell peppers to increase fiber intake and slow carbohydrate absorption.
Include Healthy Fats
Add healthy fats such as avocado or a sprinkle of nuts and seeds. These can help to slow down digestion and the release of glucose.
Select Lean Proteins
Choose lean protein options like tofu, salmon, or tuna. Protein can help moderate the impact of carbohydrates on your blood sugar.
Mind the Portion Size
Keep your portion sizes in check, especially with the rice or grain portions. Smaller portions can help prevent overloading on carbohydrates.
Limit Sugary Sauces
Opt for sauces or dressings that are low in sugar. You can ask for them on the side so you can control how much you use.
Stay Hydrated
Drink water throughout your meal to help with digestion and maintain optimal body function, which can aid in more stable blood sugar levels.
Eat Slowly
Take your time to enjoy your meal. Eating slowly can help you feel fuller and reduce the likelihood of overeating, which can lead to a glucose spike.
Incorporate Vinegar
Add a splash of vinegar-based dressing. Vinegar has been shown to help moderate blood sugar levels after meals.
Balance with a Snack
Consider having a small, low-carbohydrate snack such as nuts or a piece of fruit before or after your meal to further help stabilize blood sugar levels.
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