Peanut Butter (1 Tablespoon) and 100% Whole Wheat Bread (Modern) (1 Serving)

145 mg/dL

avg. peak value

Usually causes a medium spike

Avg. Food Score on Ultrahuman App

80%

Ultrahuman Users got an UNSTABLE response

How to consume 100% Whole Wheat Bread, Peanut Butter without glucose spikes

Portion Control

Start by reducing the portion size of the whole wheat bread and peanut butter to lower the overall carbohydrate intake, which can help in minimizing glucose spikes.

Pair with Protein

Add a source of protein, such as a boiled egg or a piece of cheese, to your meal. Protein can help slow down the digestion of carbohydrates, leading to a more gradual rise in blood sugar levels.

Include Healthy Fats

Incorporate healthy fats like avocado slices or a handful of nuts. Fats can also slow carbohydrate absorption and help maintain stable blood sugar levels.

Add Fiber-Rich Foods

Increase the fiber content of your meal by including vegetables like spinach or cucumbers on the side. Fiber helps slow digestion and sugar absorption.

Opt for Lower-Carb Bread Alternatives

Consider choosing breads with lower carbohydrate content, such as those made from almond flour or coconut flour, which may have a less pronounced effect on blood sugar.

Stay Hydrated

Drink plenty of water with your meal, as staying hydrated can help your body process carbohydrates more effectively.

Mindful Eating

Eat slowly and chew thoroughly to give your body more time to process the carbohydrates, leading to less sharp increases in blood sugar levels.

Monitor Meal Timing

Avoid eating large amounts of carbohydrates late in the evening, when your body might process them less efficiently. Instead, consume them earlier in the day.

Physical Activity

Engage in light physical activity, like a short walk, after meals. Exercise helps improve insulin sensitivity and can help manage post-meal blood sugar levels.

Balance with Other Meals

Ensure that your overall daily diet includes a variety of foods that help stabilize blood sugar, such as legumes and berries, which have a lower impact on blood sugar.

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