500ml cow milk (1 piece)

334 mg/dL

avg. peak value

Usually causes a large spike

Avg. Food Score on Ultrahuman App

100%

Ultrahuman Users got an UNSTABLE response

How to consume 500ml cow milk without glucose spikes

Pair Milk with Fiber-Rich Foods

Add foods high in fiber like oats, chia seeds, or whole-grain toast. Fiber can help slow down digestion and stabilize blood sugar levels.

Incorporate Proteins

Consume a source of protein such as a handful of nuts, a boiled egg, or a piece of grilled chicken alongside your milk. Proteins can help moderate the rise in blood sugar.

Add Healthy Fats

Include healthy fats like avocado, almonds, or a small serving of peanut butter. Fats can slow the absorption of carbohydrates, preventing spikes.

Use Cinnamon

Sprinkle some cinnamon into your milk or on your accompanying foods. Cinnamon has properties that may help improve insulin sensitivity.

Hydrate with Water

Drink water before or after consuming milk to help with digestion and potentially dilute the impact on your blood sugar.

Exercise Lightly After Consumption

Engage in light physical activity, like a short walk, after drinking milk. This can help muscles use up some of the sugar in your blood.

Opt for Fermented Milk Products

If possible, choose yogurt or kefir instead of plain milk, as they can have a less pronounced effect on blood sugar due to their probiotic content.

Monitor Portion Size

Consider reducing the amount of milk consumed in one sitting. Even small changes can make a difference in managing spikes.

Choose Non-Fat or Low-Fat Milk

If you’re not lactose intolerant, switching to non-fat or low-fat versions can help minimize the impact on blood sugar levels.

Regularly Monitor Blood Sugar Levels

Keep track of your blood sugar levels to identify patterns and adjust your dietary choices accordingly.

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