White Rice (1 Cup, Cooked)

Lunch

162 mg/dL avg. peak value

Usually causes a large spike

3 Avg. Food Score on Ultrahuman App

77 % Ultrahuman Users got an UNSTABLE response

How to consume White Rice without glucose spikes

Portion Control

Reduce the quantity of white rice you consume in one sitting to minimize the impact on your blood sugar levels.

Add Fiber

Incorporate high-fiber foods like lentils or beans into your meal to slow down the absorption of glucose.

Include Healthy Fats

Add avocado or a small amount of nuts such as almonds to your meal to help stabilize blood sugar by slowing digestion.

Protein Pairing

Combine white rice with lean proteins like chicken, fish, or tofu to moderate the glucose response.

Vegetable Mix

Include non-starchy vegetables like spinach, broccoli, or carrots to add bulk and reduce the relative amount of rice consumed.

Vinegar Addition

Use vinegar-based dressings or add a splash of apple cider vinegar to your meal, as this can help in moderating blood sugar levels.

Stay Hydrated

Drink water before and during your meal to aid digestion and help moderate blood sugar spikes.

Physical Activity

Engage in light exercise, such as a short walk, after eating to help lower blood sugar levels.

Choose Brown Variants

Consider substituting a portion of white rice with brown rice, which is absorbed more slowly.

Mindful Eating

Eat slowly and chew thoroughly to give your body more time to process the food efficiently, helping to reduce rapid spikes in blood sugar.