Cut fruits (1 piece)

Dinner

133 mg/dL avg. peak value

Usually causes a large spike

2 Avg. Food Score on Ultrahuman App

100 % Ultrahuman Users got an UNSTABLE response

How to consume cut fruits without glucose spikes

Pair Fruits with Protein

Include a source of lean protein such as Greek yogurt, cottage cheese, or a handful of nuts. This can help slow down the absorption of sugar.

Add Healthy Fats

Incorporate healthy fats like avocado slices or a small serving of seeds, such as chia or flaxseeds, to your fruit. This combination can help mitigate glucose spikes.

Eat Fruits with Fiber

Opt for fruits that are higher in fiber and keep the skin on when possible, such as apples or pears, to slow sugar absorption.

Portion Control

Be mindful of portion sizes. Instead of a large bowl, opt for a smaller serving of fruits to help control the spike in glucose levels.

Precede Fruits with a Salad

Start your meal with a green salad that includes leafy greens, cucumbers, and tomatoes, which can help prepare your body to handle the natural sugars in fruits more effectively.

Drink Water

Have a glass of water before consuming fruits. Staying hydrated can aid in the efficient metabolism of carbohydrates.

Eat Whole Fruits

Whenever possible, choose whole fruits over fruit juices or dried fruits, as they contain more fiber and less concentrated sugars.

Timed Consumption

Consider consuming fruits as part of a meal rather than as a standalone snack, as the presence of other nutrients can help buffer the impact on blood sugar.

Choose Lower-Sugar Fruits

Favor fruits like berries, cherries, or peaches that generally contain less sugar compared to tropical fruits like pineapple or mango.

Monitor and Adjust

Keep track of your blood sugar levels after trying these strategies to determine what works best for your body, and adjust your habits accordingly.