Rice and rajma (1 piece)

Lunch

168 mg/dL avg. peak value

Usually causes a large spike

2 Avg. Food Score on Ultrahuman App

67 % Ultrahuman Users got an UNSTABLE response

How to consume rice and rajma without glucose spikes

Portion Control

Reduce the portion size of rice and rajma you consume. Smaller portions lead to a slower rise in glucose levels.

Include More Vegetables

Add non-starchy vegetables like spinach, broccoli, or bell peppers to your meal. These provide fiber that can help slow down the absorption of carbohydrates.

Use Brown Rice or Quinoa

Substitute white rice with brown rice or quinoa for a more gradual effect on blood glucose. Both contain more fiber and nutrients.

Incorporate Protein

Add a source of lean protein such as grilled chicken, tofu, or legumes to your meal. Protein can help blunt the glucose spike.

Add Healthy Fats

Include healthy fats like avocado or a sprinkle of nuts and seeds. Fats can aid in slowing the digestion of carbohydrates.

Stay Hydrated

Drink plenty of water before and during your meal. This can help in moderating blood sugar levels.

Opt for Smaller, Frequent Meals

Instead of large meals, consume smaller portions throughout the day to maintain more stable glucose levels.

Physical Activity

Engage in light physical activity like a short walk after meals to help utilize the glucose more efficiently.

Mindful Eating

Eat slowly and mindfully, savoring each bite. This can help in better digestion and slower absorption of sugars.

Fermented Foods

Consider adding a small portion of fermented foods such as yogurt to your meal, which can aid in digestion and influence blood sugar positively.