Rice and meat (1 piece)

Lunch

126 mg/dL avg. peak value

Usually causes a large spike

4 Avg. Food Score on Ultrahuman App

100 % Ultrahuman Users got an UNSTABLE response

How to consume Rice and meat without glucose spikes

Portion Control

Start by reducing the portion size of rice and meat in your meals. Smaller portions help in minimizing the glucose surge.

Choose Whole Grains

Swap white rice with brown rice, quinoa, or barley, which have a slower digestion rate and help in moderating glucose levels.

Add Fiber-Rich Vegetables

Incorporate non-starchy vegetables such as broccoli, spinach, or kale with your meal. These vegetables slow down the absorption of sugar.

Include Healthy Fats

Add a source of healthy fats like avocado, nuts, or olive oil to your meal. Fats can help slow the digestion of carbohydrates, leading to a more gradual glucose increase.

Incorporate Protein Alternatives

Consider adding plant-based proteins like beans, lentils, or chickpeas alongside or instead of meat, as they can help control glucose levels better.

Stay Hydrated

Drink plenty of water throughout the day to help your body manage blood sugar levels efficiently.

Increase Physical Activity

Engage in light physical activity like walking for 15-30 minutes after meals to help your body utilize glucose more effectively.

Eat Mindfully

Take your time to chew food thoroughly and eat slowly to give your body time to process and respond to the food intake.

Balance Your Plate

Aim for a balanced meal that includes a mix of carbs, protein, and fats to ensure a steady release of glucose.

Monitor Food Timing

Spread your meals evenly throughout the day to avoid overwhelming your system with a large amount of carbs at once.