Steamed Rice (1 Cup, Cooked)

Lunch

172 mg/dL avg. peak value

Usually causes a large spike

3 Avg. Food Score on Ultrahuman App

74 % 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. Smaller portions can help moderate your blood sugar response.

Add Fiber-Rich Foods

Incorporate high-fiber foods such as lentils, chickpeas, or beans. These can slow down the absorption of glucose.

Include Healthy Fats

Pair steamed rice with healthy fats like avocado or nuts. Fat can slow the digestion process, leading to a more gradual increase in blood sugar levels.

Combine with Protein

Add a source of lean protein, such as grilled chicken, fish, or tofu, to your meal. Protein can help stabilize blood sugar levels.

Opt for Whole Grains

If possible, choose brown rice or other whole grains instead, as they usually have a slower impact on blood sugar.

Incorporate Vegetables

Add a generous serving of non-starchy vegetables like spinach, broccoli, or bell peppers. This can add bulk to your meal and reduce the overall impact on your blood sugar.

Stay Hydrated

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

Practice Mindful Eating

Eat slowly and savor your food. This can help control portion sizes and enhance digestion.

Consider Vinegar

Add a splash of vinegar to your meal or salad. Vinegar can help improve insulin sensitivity when consumed with carbohydrates.

Monitor and Adjust

Keep track of your blood sugar levels to understand how your body reacts to different foods and adjust your meals accordingly.