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1 apple, 1tbsp chia seeds, 1 tsp peanut butter, greek yogurt (1 piece)

food-timeBreakfast

102 mg/dL

avg. peak value

Usually causes a small spike

9

Avg. Food Score on Ultrahuman App

50%

Ultrahuman Users got a STABLE response

How to consume 1 apple, 1tbsp chia seeds, 1 tsp peanut butter, greek yogurt without glucose spikes

Portion Control

Reduce the size of the apple. Consider using half an apple instead of a whole one to lower the overall sugar intake.

Add Protein

Incorporate a small serving of nuts like almonds or walnuts to increase protein and healthy fats, which can help stabilize blood sugar levels.

Include Fiber

Add a sprinkle of flaxseeds to the yogurt mixture. This additional fiber can slow down the digestion process and lessen the spike.

Opt for Low-Sugar Yogurt

Choose plain Greek yogurt with no added sugars. If you prefer a bit of sweetness, add a few berries such as blueberries or raspberries.

Hydration

Drink a glass of water before or with your meal. This can aid in digestion and help moderate blood sugar levels.

Consume Slowly

Eat slowly and chew thoroughly. This gives your body more time to process the carbohydrates and can help in preventing a quick rise in blood sugar.

Pre-Meal Exercise

Engage in light physical activity, such as a short walk, before eating. Physical activity can enhance insulin sensitivity and aid in blood sugar management.

Time Your Meals

Ensure you have balanced meals throughout the day. Avoid consuming this combination at a time when you haven’t eaten for an extended period, as it might cause a sharper glucose response.

Monitor Response

Keep track of how your body responds to this combination over time. Consider using a continuous glucose monitor if you have access, to adjust portions and food combinations as needed.

Consider Substitutes

Replace the apple with a lower-sugar fruit option, such as strawberries or a small amount of pear, to further stabilize blood sugar levels.

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