[pcorsaro]

I'm not the OP, but I had a CGM several times through Levels. I can tell you that the major spikes (glucose over 200 after sitting between 80-90) really made me feel like shit. The 2 times I can remember it getting that high were when I had too much sushi, and a huge bowl with white rice from Chipotle. Brown rice never seemed to spike me nearly as bad, especially if paired with something high in fiber like black/brown beans. From a long term health perspective, I have no idea if it's a problem or not. I didn't like how bigger spikes felt, so there's probably something to it being bad for you long term. Obviously the more often you spike as a "healthy" person, the less sensitive your body is to insulin. Staying even on my glucose levels is always where I felt the best.

[EasyMark]

straight rice and bread break down into sugars -very- quickly in the stomach, that's why mixing them with stuff like you mentioned (heavy in fat and/or protein) can really dampen the spikes in my own observations. Those are just anectdotal though and what works for me doesn't work for everyone. I do like to eat a salad first with some good fibrous veggies though OR something like eat some of a chicken/fish entrée or steak if I'm having that as part of a meal.