Toasted Mixed Grain Bread (Includes Whole Grain and 7 Grain) (1 Slice), Goats Cheese (Soft) (100 G), Espresso Coffee (1 Espresso Cup (2 Fl Oz)) and Alpro - Rice Milk Light (Rijst Melk) (1 ml)

Breakfast

132 mg/dL avg. peak value

Usually causes a large spike

3 Avg. Food Score on Ultrahuman App

92 % Ultrahuman Users got an UNSTABLE response

How to consume alpro - rice milk light (rijst melk), espresso coffee, goats cheese (soft), toasted mixed grain bread (includes whole grain and 7 grain) without glucose spikes

Portion Control

Reduce the portion sizes of high-carbohydrate components like the mixed grain bread to minimize the impact on blood sugar levels.

Protein Pairing

Incorporate more protein into your meal. Consider adding a boiled egg or a small serving of chicken or turkey slices, which can help slow the absorption of carbohydrates.

Increase Fiber Intake

Add more fiber-rich vegetables like spinach, cucumber, or tomatoes to your meal. Fiber can help stabilize blood sugar levels.

Swap Ingredients

Replace rice milk with an unsweetened almond milk or coconut milk alternative, which may have less impact on blood sugar.

Healthy Fats

Add healthy fats to your meal by including a small amount of avocado or a sprinkle of chia seeds. Fats can help slow digestion and control blood sugar spikes.

Herbal Tea Substitution

Swap your espresso coffee for a herbal tea or decaffeinated coffee option. Caffeine can sometimes contribute to glucose spikes.

Timing

Avoid eating your entire meal in one sitting. Consider spreading out your intake by having a portion of your meal, waiting 15-20 minutes, and then consuming the rest.

Mindful Eating

Practice mindful eating by chewing slowly and savoring each bite, which may help regulate your body's insulin response.

Activity Post-Meal

Take a short walk or engage in light physical activity after eating. This can help your body use glucose more efficiently and reduce spikes.

Monitor Ingredients

Double-check the labels for any added sugars in the rice milk or other components and choose alternatives with no added sugars whenever possible.