English Flat White (1 Coffee Cup (6 Fl Oz)), Rusk Toast (1 Rusk), English Overnight Oats (1 Cup) and English Berry Smoothie (1 Cup)

Breakfast

132 mg/dL avg. peak value

Usually causes a medium spike

4 Avg. Food Score on Ultrahuman App

100 % Ultrahuman Users got an UNSTABLE response

How to consume english flat white, rusk toast | english overnight oats, english berry smoothie without glucose spikes

Choose Whole Grain Options

Opt for whole grain or multigrain rusk toast instead of white or refined options. Whole grains typically release glucose more slowly into the bloodstream.

Add Protein and Healthy Fats

Incorporate a source of protein, such as Greek yogurt, or healthy fats like nuts and seeds, into your overnight oats and berry smoothie. This can help slow down the absorption of sugars.

Limit Sweeteners

Reduce or eliminate added sugars in your beverages and meals. Instead, use natural sweeteners like a small amount of honey or mashed ripe banana for sweetness.

Portion Control

Be mindful of portion sizes. Consuming smaller portions can help moderate the glucose spike after meals.

Select Low-Sugar Fruits

In your berry smoothie, prioritize fruits like strawberries or blueberries, which are lower in sugar compared to other fruits.

Include Fiber-Rich Ingredients

Add chia seeds, flaxseeds, or psyllium husk to your overnight oats or smoothie to increase fiber content, aiding in glucose regulation.

Drink Water with Meals

Ensure you drink plenty of water during your meals. Hydration can aid digestion and prevent sudden spikes.

Pair with a Salad or Vegetables

Accompany your meals with a side of non-starchy vegetables like spinach or kale to increase fiber intake and slow down carbohydrate absorption.

Mindful Eating

Eat slowly and chew thoroughly to enhance digestion and allow your body to better manage glucose release.

Engage in Light Activity

Consider a brief walk or light physical activity after meals to help manage blood sugar levels.