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 Fiber-Rich Vegetables

Pair white rice with non-starchy vegetables like broccoli, spinach, or bell peppers to slow down the absorption of glucose.

Add a Protein Source

Include lean proteins such as chicken, fish, tofu, or beans with your meal to help stabilize blood sugar levels.

Include Healthy Fats

Incorporate foods rich in healthy fats like avocados, nuts, or olive oil, which can help reduce the rate of glucose absorption.

Portion Control

Reduce the portion size of white rice and increase the amount of low-carb vegetables and proteins on your plate.

Opt for Vinegar-Based Dressings

Use vinegar-based dressings on salads or vegetables to potentially moderate blood sugar spikes.

Consider Legumes

Add lentils or chickpeas to your meal, as they can help lower the overall impact on your blood sugar.

Stay Hydrated

Drink plenty of water before and during your meal to aid in digestion and help manage blood sugar levels.

Add Whole Grains

Mix the white rice with a portion of whole grains such as quinoa or barley to reduce overall impact.

Practice Mindful Eating

Eat slowly and savor your meal to give your body more time to process and absorb the carbohydrates gradually.

Incorporate Physical Activity

Engage in light physical activity, like a walk, after your meal to help your muscles use up some of the glucose.