Rice (1 piece)

Lunch

150 mg/dL avg. peak value

Usually causes a medium spike

4 Avg. Food Score on Ultrahuman App

75 % Ultrahuman Users got an UNSTABLE response

How to consume Rice without glucose spikes

Portion Control

Reduce the amount of rice in your meals by controlling the portion size. Consider using a smaller bowl or plate to help with portion management.

Add Fiber

Incorporate high-fiber foods such as vegetables, legumes, or leafy greens into your meal. These can help slow down the absorption of carbohydrates.

Pair with Protein

Include a source of lean protein, like chicken, fish, tofu, or legumes, with your rice to help stabilize blood sugar levels.

Choose Whole Grains

Opt for whole-grain rice varieties, such as brown rice or wild rice, which are digested more slowly compared to white rice.

Practice Mindful Eating

Eat slowly and chew thoroughly to allow your body to better manage post-meal blood sugar levels.

Include Healthy Fats

Incorporate healthy fats, such as avocados, nuts, or olive oil, as they can also help to moderate the glucose response.

Pre-Meal Activity

Engage in light physical activity, like a short walk, before meals to improve insulin sensitivity.

Cook and Cool Rice

Cook rice and let it cool before consuming. This process increases the resistant starch content, which can help lower the blood glucose impact.

Hydration

Ensure proper hydration by drinking water with your meal, which assists in digestion and can help maintain stable blood sugar levels.

Monitor Your Response

Keep track of your blood sugar response with different meal combinations to better understand which adjustments work best for you.