Steamed Rice (1 Cup, Cooked)

Lunch

171 mg/dL avg. peak value

Usually causes a large spike

3 Avg. Food Score on Ultrahuman App

73 % Ultrahuman Users got an UNSTABLE response

How to consume Steamed Rice without glucose spikes

Portion Control

Reduce the portion size of steamed rice you consume in one sitting to limit its impact on your blood sugar levels.

Add Fiber

Incorporate foods high in fiber, such as vegetables like broccoli, spinach, or kale, to your meal. Fiber can slow the absorption of carbohydrates, helping to prevent a large spike.

Include Protein

Add a source of lean protein, such as grilled chicken, tofu, or legumes (like lentils and chickpeas), to your meal. Protein can help stabilize blood sugar levels.

Mix with Low-Carb Alternatives

Combine steamed rice with low-carb alternatives such as cauliflower rice or quinoa. This strategy can help lower the overall carbohydrate content of the meal.

Stay Hydrated

Drink plenty of water throughout the meal. Staying hydrated can assist in the efficient metabolism of carbohydrates.

Add Healthy Fats

Incorporate healthy fats such as avocado, nuts, or olive oil into your meal. Healthy fats can help slow digestion and the release of glucose into the bloodstream.

Eat Vinegar-Based Dressings or Foods

Include foods or dressings that contain vinegar, such as vinaigrette salads or pickles, which may help moderate blood sugar spikes.

Exercise Post-Meal

Engage in light physical activity, such as walking, after eating. This can help improve insulin sensitivity and lower blood sugar levels.

Monitor Meal Timing

Try eating smaller, more frequent meals throughout the day to avoid large glucose spikes from larger meals.

Chew Thoroughly

Take your time eating and chew your food thoroughly. This can aid digestion and regulate the speed at which glucose enters your bloodstream.