Rice Pilaf (1 Cup)
Lunch
174 mg/dL
avg. peak value
Usually causes a large spike
Avg. Food Score on Ultrahuman App
Ultrahuman Users got an UNSTABLE response
How to consume Rice Pilaf without glucose spikes
Add Protein
Include a source of lean protein such as grilled chicken, turkey, or tofu with your rice pilaf. Protein helps slow down the absorption of carbohydrates.
Incorporate Healthy Fats
Add a small amount of healthy fats like avocado, nuts, or seeds to your meal. This can help stabilize blood sugar levels.
Include Non-Starchy Vegetables
Mix in non-starchy vegetables like spinach, broccoli, or bell peppers. These vegetables can add fiber and nutrients, helping to slow digestion.
Portion Control
Be mindful of the portion size of rice pilaf you consume. Reducing the amount can limit the glucose spike.
Exercise After Eating
Engage in light physical activity, such as a short walk, after your meal. This can help lower blood glucose levels.
Add Vinegar
Consider adding a splash of vinegar-based dressing to your meal. Some studies suggest vinegar can help improve insulin sensitivity.
Stay Hydrated
Drink water throughout your meal to aid digestion and help maintain blood sugar balance.
Choose Whole Grains
If possible, opt for rice pilaf that includes whole grains or brown rice, which can digest more slowly compared to white rice.
Mindful Eating
Eat slowly and savor your food to allow your body time to process and signal when it’s full, preventing overeating.
Space Out Carbs
If your meal includes other carb sources, consider spacing them out throughout the day to avoid a large spike at once.
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