White Rice (Long-Grain, Unenriched, Parboiled, Cooked) (1 Cup)
Lunch
166 mg/dL
avg. peak value
Usually causes a medium spike
Avg. Food Score on Ultrahuman App
Ultrahuman Users got an UNSTABLE response
How to consume white rice (long grain, unenriched, parboiled, cooked) without glucose spikes
Portion Control
Start by reducing the portion size of white rice you consume. Smaller portions can lead to smaller glucose spikes.
Combine with Protein
Pair white rice with lean protein sources like chicken, tofu, or fish. Proteins slow down digestion, which can help moderate blood sugar levels.
Add Healthy Fats
Include foods with healthy fats such as avocados, nuts, or seeds to your meal. Fats can help slow the absorption of carbohydrates.
Incorporate Fiber-Rich Vegetables
Add non-starchy vegetables like broccoli, spinach, or bell peppers to your meal. The fiber in these vegetables can help slow down the absorption of sugars.
Opt for Whole Grains
When possible, replace white rice with whole grain alternatives like quinoa or barley, which have a lower impact on blood sugar.
Use Vinegar or Lemon
Adding a splash of vinegar or squeezing lemon juice over your rice can help lower the blood sugar response to the meal.
Eat Balanced Meals
Ensure your meal includes a balance of carbohydrates, proteins, and fats to promote a more gradual rise in blood sugar.
Stay Hydrated
Drink plenty of water throughout the day to help your body regulate blood sugar levels more effectively.
Exercise Regularly
Engage in regular physical activity, such as walking or cycling, which can help improve insulin sensitivity and lower blood sugar spikes.
Mindful Eating
Practice mindful eating by savoring your food and eating slowly, which can help prevent overeating and give your body time to process the meal effectively.
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