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Quinoa bowl (1 serving(s))
Lunch
124 mg/dL
avg. peak value
Usually causes a medium spike
Avg. Food Score on Ultrahuman App
Ultrahuman Users got an UNSTABLE response
How to consume Quinoa bowl without glucose spikes
Add Protein
Include a source of lean protein like grilled chicken, tofu, or black beans which can help stabilize blood sugar levels.
Incorporate Healthy Fats
Add avocado, nuts, or seeds such as chia or flaxseeds to your quinoa bowl. Healthy fats can slow down the absorption of carbohydrates.
Eat Non-Starchy Vegetables
Add plenty of non-starchy vegetables like spinach, kale, bell peppers, and tomatoes. These vegetables are low in carbs and high in fiber.
Include Fiber-Rich Ingredients
Mix in some beans or lentils. They are high in fiber and can help slow down the digestion of carbohydrates.
Watch Portion Sizes
Be mindful of the amount of quinoa you are serving. Reducing the portion can help manage blood sugar levels.
Use Vinegar-Based Dressings
Dress your quinoa bowl with a vinegar-based dressing like balsamic or apple cider vinegar. These can help improve insulin sensitivity.
Add Berries
Top your quinoa bowl with a small amount of berries such as strawberries, blueberries, or raspberries. They are low in carbohydrates and high in fiber.
Limit Added Sugars
Avoid using sweetened sauces or dressings. Opt for natural herbs and spices for flavoring.
Combine with Whole Grains
If you want to add more grains, choose whole grains like barley or brown rice which digest more slowly.
Stay Hydrated
Drink water before and during your meal to help with digestion and maintain stable blood sugar levels.
Eat Slowly
Take your time to eat and chew thoroughly. This can aid in better digestion and reduce the likelihood of a glucose spike.
Monitor Meal Timing
Try to eat smaller, more frequent meals rather than large portions all at once. Spacing out your meals can help maintain stable blood sugar levels throughout the day.
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