White Rice (Medium-Grain, Cooked) (1 Cup)
Lunch
167 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 (Medium Grain, Cooked) without glucose spikes
Portion Control
Limit the amount of white rice you consume in one meal to reduce the overall impact on your blood sugar levels.
Combine with Protein
Add lean proteins like chicken, fish, tofu, or legumes to your meal. Protein can slow down the digestion of carbohydrates and help moderate blood sugar spikes.
Include Healthy Fats
Incorporate healthy fats, such as avocados, nuts, or olive oil, which can help slow the absorption of carbohydrates.
Add Non-Starchy Vegetables
Include a generous portion of non-starchy vegetables like broccoli, spinach, or bell peppers to add fiber and bulk to your meal, helping to manage blood sugar levels.
Choose Whole Grains
Swap some of the white rice with whole grains like quinoa, barley, or farro, which are digested more slowly.
Vinegar or Lemon Juice
Add a splash of vinegar or lemon juice to your meals. The acidity can help lower the rate at which your stomach empties, slowing carbohydrate absorption.
Pre-Meal Physical Activity
Engage in light physical activity, such as a short walk, before your meal to improve insulin sensitivity and help mitigate blood sugar spikes.
Eat Mindfully
Chew slowly and savor each bite to improve digestion and help your body better regulate blood sugar levels.
Hydration
Drink water throughout the day to stay hydrated, as dehydration can affect blood sugar control.
Monitor Blood Sugar
Keep track of your blood sugar levels before and after meals to understand how different foods affect you personally, and adjust your diet accordingly.
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