Rice with sambar (1 piece)

Lunch

121 mg/dL avg. peak value

Usually causes a medium spike

6 Avg. Food Score on Ultrahuman App

82 % Ultrahuman Users got an UNSTABLE response

How to consume Rice with sambar without glucose spikes

Portion Control

Reduce the serving size of rice. Smaller portions can significantly lower the impact on blood glucose levels.

Choose Whole Grains

Opt for brown rice or other whole grains like quinoa or barley, which are less processed and digest more slowly.

Add Fiber-Rich Vegetables

Incorporate non-starchy vegetables like spinach, broccoli, or cauliflower into your meal. These can help slow down the absorption of carbohydrates.

Include Protein

Add a source of lean protein, such as grilled chicken, tofu, or lentils, to your meal to promote balanced blood sugar levels.

Incorporate Healthy Fats

Include healthy fats like avocado or nuts, which can slow the digestion of carbohydrates and manage glucose spikes.

Cook Rice Al Dente

Slightly undercooking rice can result in a firmer texture and slower digestion.

Cool and Reheat Rice

Allowing rice to cool and then reheating it can form resistant starch, which passes through the small intestine more slowly.

Combine with Legumes

Pair rice with legumes like chickpeas or lentils from the sambar. They are high in fiber and protein, which help in balancing blood sugar.

Stay Hydrated

Drink water before and during your meal to aid in digestion and help maintain stable blood sugar levels.

Monitor Meal Timing

Spread out your carbohydrate intake by having smaller portions more frequently throughout the day rather than one large meal.