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

Lunch

179 mg/dL avg. peak value

Usually causes a large spike

3 Avg. Food Score on Ultrahuman App

72 % Ultrahuman Users got an UNSTABLE response

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

Combine with Protein

Include a source of lean protein such as grilled chicken, tofu, or fish to help slow down the absorption of carbohydrates.

Add Healthy Fats

Incorporate healthy fats like avocados, nuts, or olive oil to your meal to promote gradual digestion and absorption.

Include Fiber-Rich Vegetables

Add non-starchy vegetables like broccoli, spinach, or green beans to your plate to increase fiber intake, which can help moderate blood sugar levels.

Portion Control

Reduce the portion size of white rice and increase the proportion of other components in your meal to balance your intake.

Vinegar or Lemon Juice

Add a splash of vinegar or squeeze some lemon juice over your meal. The acidity can help slow the rate at which your stomach empties, leading to a steadier rise in blood sugar.

Eat Slowly and Mindfully

Take your time to chew thoroughly and enjoy your meal, which can help regulate your body's response to carbohydrates.

Choose Whole Grains

Whenever possible, opt for alternatives like barley or quinoa, which typically have a lesser impact on blood sugar levels.

Stay Hydrated

Drink water before and during your meal to aid digestion and help you feel fuller, which may reduce the amount of rice you consume.

Exercise After Eating

Take a short walk or engage in light physical activity after your meal to help your body use the glucose more effectively.

Monitor Blood Sugar Levels

Keep track of your glucose levels before and after meals to better understand how different foods affect you and adjust your diet accordingly.