White Rice (Long-Grain, Unenriched, Parboiled, Cooked) (1 Cup)

166 mg/dL

avg. peak value

Usually causes a medium spike

Avg. Food Score on Ultrahuman App

76%

Ultrahuman Users got an UNSTABLE response

Other related foods

How to consume white rice (long grain, unenriched, parboiled, cooked) without glucose spikes

Portion Control

Reduce the amount of white rice you consume in one sitting. Smaller portions can help minimize spikes in your glucose levels.

Balance with Protein

Add a source of lean protein such as grilled chicken, tofu, or fish to your meal. Protein can help slow the absorption of carbohydrates in your body.

Incorporate Healthy Fats

Include healthy fats like avocado, nuts, or olive oil in your meal. Fats can also slow down the digestion process, reducing the glucose spike.

Add Fiber

Pair your rice with high-fiber vegetables like broccoli, spinach, or kale. Fiber helps slow the conversion of carbohydrates into glucose.

Select Whole Grains

Consider substituting a portion of your white rice with whole grains such as quinoa, barley, or brown rice, which digest more slowly.

Cook Rice with Lentils

Mix white rice with lentils or beans. These legumes are high in fiber and protein, which can help counteract glucose spikes.

Chill and Reheat

Cook the rice, chill it in the refrigerator, then reheat it before eating. This process increases the resistant starch content, which is digested more slowly.

Limit Sugary Sauces

Avoid or limit adding sugary sauces or high-sugar dressings to your rice dishes, as these can contribute to glucose spikes.

Stay Active

Engage in light physical activity, such as a short walk, after eating. This can help your muscles use glucose more efficiently.

Hydrate Adequately

Drink water throughout the day to maintain good hydration, which can help your body manage glucose levels more effectively.

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