Qunioa - Whole Grain (1 cup)
Lunch
168 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 Qunioa - Whole Grain without glucose spikes
Portion Control
Start by reducing the portion size of quinoa you consume in a single meal. Smaller amounts will lead to a smaller glucose response.
Add Healthy Fats
Incorporate healthy fats such as avocado, nuts, or olive oil into your quinoa dish. These fats can help slow down the digestion and absorption of carbohydrates.
Include Protein
Pair quinoa with a source of lean protein, like grilled chicken, tofu, or legumes. Protein can help stabilize blood sugar levels.
Mix with Vegetables
Add non-starchy vegetables like spinach, kale, or bell peppers to your quinoa. The fiber and nutrients from these vegetables can help moderate glucose spikes.
Choose Whole Grains
If possible, mix quinoa with other whole grains such as barley or bulgur that have a similar or lower impact on blood sugar.
Stay Hydrated
Drink water before and during your meal. Staying hydrated can support overall digestion and help stabilize blood sugar levels.
Eat Slowly and Mindfully
Take your time to chew thoroughly and eat slowly. This practice can improve digestion and reduce rapid glucose spikes.
Incorporate Vinegar
Add a splash of apple cider vinegar or lemon juice to your quinoa salad. These acidic components can help blunt the rise in blood glucose.
Exercise Regularly
Engage in regular physical activity, especially after meals, to help your muscles use up glucose more efficiently.
Monitor Timing
Try to eat your quinoa dish earlier in the day when your body is more active and can better manage glucose levels.
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