White Rice (Medium-Grain, Cooked) (1 Cup)

Lunch

167 mg/dL avg. peak value

Usually causes a medium spike

4 Avg. Food Score on Ultrahuman App

64 % Ultrahuman Users got an UNSTABLE response

How to consume White Rice (Medium Grain, Cooked) without glucose spikes

Portion Control

Start by reducing the portion size of white rice in your meals. Smaller portions will help in minimizing the glucose spike.

Pair with Protein

Include a source of lean protein such as chicken, fish, or tofu in your meal. Protein can help slow down the absorption of carbohydrates.

Add Healthy Fats

Incorporate healthy fats like avocado, nuts, or olive oil into your meal. Fats can slow digestion and help prevent rapid glucose increases.

Incorporate Fiber-Rich Vegetables

Add vegetables like broccoli, spinach, or bell peppers to your meal. The fiber content can help slow carbohydrate absorption.

Choose Whole Grains

Substitute a portion of white rice with whole grains like quinoa or barley, which have a slower rate of digestion.

Eat Smaller, More Frequent Meals

Instead of having large meals, try eating smaller, more frequent meals throughout the day to keep blood glucose levels steadier.

Stay Hydrated

Drink plenty of water throughout the day. Proper hydration can assist in maintaining stable blood sugar levels.

Exercise Regularly

Engage in regular physical activity, such as walking or cycling, after meals to help regulate blood sugar levels.

Try Vinegar

Consider adding a small amount of vinegar, such as apple cider vinegar, to your meal. It can help improve insulin sensitivity.

Monitor Your Blood Sugar

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