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

Limit your portion size of white rice to reduce the impact on blood sugar levels. Consider measuring out a smaller serving to keep intake in check.

Pair with Protein

Incorporate a source of lean protein, such as grilled chicken, tofu, or lentils, to your meal. Protein helps slow the absorption of carbohydrates, reducing spikes in blood sugar.

Add Healthy Fats

Include healthy fats, like avocado or olive oil, to help slow digestion and modulate blood sugar levels after eating.

Include Fiber-Rich Foods

Add vegetables such as broccoli, spinach, or green beans to your meal. These fiber-rich foods can help balance the rapid absorption of carbohydrates from white rice.

Opt for Vinegar

Use a splash of vinegar or lemon juice as a dressing. The acidity can help slow down the digestion of starches, leading to more stable blood sugar levels.

Slow Eating Pace

Eat your meal slowly and mindfully, allowing your body more time to process the carbohydrates gradually.

Pre-Meal Exercise

Engage in light physical activity, such as a walk, before eating. This can help improve insulin sensitivity and manage post-meal blood sugar levels.

Post-Meal Activity

After eating, consider taking a short walk or engaging in light activity to aid in blood sugar regulation.

Hydration

Stay well-hydrated by drinking water before and during your meal to support overall digestion and metabolism.

Consider Alternatives

Occasionally substitute white rice with lower-carb options like cauliflower rice or quinoa (in moderation), which have a more favorable impact on blood sugar levels.