Blueberries (100 G) and Raspberries (100 G)

118 mg/dL

avg. peak value

Usually causes a small spike

Avg. Food Score on Ultrahuman App

63%

Ultrahuman Users got a STABLE response

Other related foods

How to consume Blueberries, Raspberries without glucose spikes

Pair with Protein

Add a source of protein such as Greek yogurt or cottage cheese when consuming blueberries and raspberries. This can help slow down the digestion process and moderate blood sugar responses.

Include Healthy Fats

Incorporate healthy fats by adding a small handful of nuts, like almonds or walnuts, or a sprinkle of chia seeds. Fats can help in slowing the absorption of sugars.

Choose Whole Grains

If you are having a meal or snack that includes grains with your berries, opt for whole grain options such as oatmeal or quinoa to provide additional fiber and reduce spikes.

Balance with Fiber-Rich Foods

Include additional fiber-rich foods like a serving of vegetables or a small salad. Fiber helps stabilize blood sugar levels.

Monitor Portion Sizes

Keep an eye on the portion sizes of the berries. Consuming them in moderation can help prevent spikes in blood glucose levels.

Stay Hydrated

Drink plenty of water throughout the day. Proper hydration can help maintain stable blood sugar levels.

Physical Activity

Engage in light physical activity, like a short walk, after consuming meals that include berries. Physical activity can help lower blood sugar levels.

Timing of Consumption

Consider eating berries as part of a meal rather than alone as a snack to benefit from the other macronutrients that can help moderate blood sugar levels.

Experiment with Cinnamon

Sprinkle a little cinnamon on your berries. Some studies suggest that cinnamon may help in managing blood sugar levels.

Gradual Introduction

If you're introducing berries into your diet, start with small amounts and gradually increase, monitoring how your body responds to find an optimal amount.

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