Salad with broccoli, carrot, tomato, zucchini, spinach, soya (1 grams)

126 mg/dL

avg. peak value

Usually causes a small spike

Avg. Food Score on Ultrahuman App

60%

Ultrahuman Users got a STABLE response

How to consume salad with broccoli, carrot, tomato, zucchini, spinach, soya without glucose spikes

Add a Protein Source

Include lean proteins such as grilled chicken, turkey breast, tofu, or legumes. These can help slow down the digestion process and stabilize blood sugar levels.

Incorporate Healthy Fats

Add a small amount of healthy fats like avocado, nuts (such as almonds or walnuts), or seeds (such as chia or flaxseeds) to your salad. Healthy fats can help moderate glucose absorption.

Choose a Vinegar-Based Dressing

Use a vinaigrette made from apple cider vinegar or balsamic vinegar with olive oil. Vinegar has been shown to help improve insulin sensitivity and reduce blood sugar spikes.

Optimize Portion Sizes

Be mindful of the portion sizes of the higher carbohydrate vegetables like carrots and tomatoes. Balancing these with the other lower-carb vegetables can help manage glucose levels.

Include Whole Grains

If you want to make your salad more filling, add a small serving of whole grains like quinoa, bulgur, or barley. These grains can help provide a steady release of energy.

Add Fermented Foods

Consider including fermented foods such as sauerkraut or kimchi. These foods can support gut health and may contribute to better blood sugar control.

Hydrate Adequately

Drink a glass of water before or during your meal to aid digestion and prevent overeating, which can lead to higher glucose levels.

Mind the Timing of Meals

Try to eat your meals at consistent times each day. This regularity can help your body maintain stable blood sugar levels.

Chew Thoroughly

Take time to chew your food well, which can aid digestion and prevent rapid sugar spikes.

Monitor and Adjust

Keep track of how different ingredients affect your glucose levels and adjust your salad ingredients accordingly. Personalizing your meals based on your body’s response can be effective in managing glucose spikes.

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