3 dates (1 piece)

Lunch

126 mg/dL avg. peak value

Usually causes a large spike

4 Avg. Food Score on Ultrahuman App

80 % Ultrahuman Users got an UNSTABLE response

How to consume 3 dates without glucose spikes

Combine with Protein or Healthy Fats

Eating a small portion of nuts like almonds or walnuts with dates can slow down the absorption of sugar.

Incorporate Fiber-Rich Foods

Pair the dates with high-fiber vegetables like carrot sticks or cucumber slices to help moderate blood sugar levels.

Stay Hydrated

Drink a glass of water before or after consuming dates to help dilute the sugar content in your bloodstream.

Practice Portion Control

Limit the number of dates you consume in one sitting to minimize the impact on blood sugar levels.

Include Physical Activity

Engage in light exercise, such as a brisk walk, after eating dates to help your body utilize the sugar more efficiently.

Eat Slowly and Chew Thoroughly

This can help slow down digestion and the release of sugars into your bloodstream.

Monitor Timing

Avoid eating dates on an empty stomach or as the first thing in the morning, as this can lead to a more significant spike.

Add a Low-Sugar Yogurt

Pair dates with plain or lightly sweetened yogurt, which can provide protein and help balance blood sugar levels.

Choose Whole Grain Companions

If eaten with a whole grain product, such as a small piece of whole grain bread, the impact on blood sugar can be lessened.

Stay Mindful and Observe

Keep track of how your body responds to dates and adjust your consumption accordingly.