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Завтрак (1 piece)
Breakfast
132 mg/dL
avg. peak value
Usually causes a medium spike
Avg. Food Score on Ultrahuman App
Ultrahuman Users got an UNSTABLE response
How to consume завтрак without glucose spikes
Mix Protein and Fiber
Include foods high in protein and fiber, such as Greek yogurt with berries, oats, or a small serving of nuts. This combination can help slow down the absorption of glucose.
Choose Whole Grains
Opt for whole grain options like whole-grain bread or oatmeal instead of refined carbohydrates like white bread or sugary cereals. Whole grains break down more slowly in the body.
Add Healthy Fats
Incorporate healthy fats into your breakfast, such as avocado, chia seeds, or a drizzle of olive oil. Healthy fats can help stabilize blood sugar levels.
Portion Control
Be mindful of serving sizes. Eating smaller, balanced portions can prevent large spikes in blood glucose.
Stay Hydrated
Drink water or herbal tea with your breakfast. Avoid sugary beverages or juices, which can cause rapid increases in blood sugar.
Include Vegetables
Add some vegetables to your breakfast, such as spinach or tomatoes, which have minimal impact on blood sugar levels and provide essential nutrients.
Limit Sugary Foods
Reduce the intake of foods high in added sugars, such as pastries, sweetened cereals, and syrups. Opt for naturally sweet foods like berries in moderation.
Eat Slowly
Take your time eating and thoroughly chew your food. Eating slowly can help improve digestion and prevent rapid spikes in blood glucose.
Use Cinnamon
Sprinkle a bit of cinnamon on your breakfast. Some studies suggest it may help improve insulin sensitivity.
Consistent Meal Timing
Try to have your breakfast at the same time each day. Consistent meal timing can help regulate your body's insulin response.
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The concept of using CGM to guide your training and food plan is brilliant. The app is also very well laid out.
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I didn't follow any fancy diet, yet managed to educate myself around food, and built a sustainable & healthy lifestyle.
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Ultrahuman M1 has done what meal plans and diets have failed to do; make me better without all the restrictions.
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