Rice (1 piece)

Lunch

149 mg/dL avg. peak value

Usually causes a medium spike

4 Avg. Food Score on Ultrahuman App

73 % Ultrahuman Users got an UNSTABLE response

How to consume Rice without glucose spikes

Portion Control

Reduce the amount of rice you consume in one sitting. Smaller portions can help minimize the glucose spike.

Choose Whole Grains

Opt for brown rice or other whole grains like quinoa, barley, or farro, which are digested more slowly.

Add Proteins

Pair rice with protein-rich foods such as chicken, fish, tofu, or legumes to slow down the absorption of carbohydrates.

Incorporate Healthy Fats

Include healthy fats like avocado, nuts, or olive oil in your meal to help stabilize blood sugar.

Mix with Vegetables

Add non-starchy vegetables like broccoli, spinach, or bell peppers to your rice dish to increase fiber intake and reduce the glucose response.

Cool and Reheat

Allow rice to cool after cooking and then reheat it, which increases resistant starch content, aiding in blood sugar management.

Stay Hydrated

Drink plenty of water throughout the day to help maintain stable blood sugar levels.

Spice it Up

Use spices like cinnamon or vinegar in your meal, as they have properties that can help control blood sugar.

Eat Slowly

Take your time to eat your meal, as slower eating can lead to better digestion and glycemic control.

Engage in Physical Activity

Include light physical activity like a short walk after meals to aid in glucose regulation.