Russian Protein (1 Tbsp), Yogurt (1 Cup (8 Fl Oz)) and English Berry Smoothie (1 Cup)

Breakfast

117 mg/dL avg. peak value

Usually causes a medium spike

7 Avg. Food Score on Ultrahuman App

62 % Ultrahuman Users got an UNSTABLE response

How to consume english berry smoothie, russian protein, yogurt without glucose spikes

Incorporate Fiber

Add a source of fiber like chia seeds or flaxseeds to your smoothie. Fiber helps slow down the absorption of sugar in the bloodstream.

Choose Low-Sugar Yogurt

Opt for plain, unsweetened yogurt instead of flavored varieties to reduce added sugars. You can enhance the flavor naturally by adding fresh or frozen berries.

Add Healthy Fats

Include a small amount of healthy fats such as avocado or almond butter in your smoothie. Fats can help stabilize blood sugar levels by slowing down digestion.

Control Portion Sizes

Be mindful of the portion sizes of berries and protein powder in your smoothie to avoid an excess intake of carbohydrates and sugars.

Include Protein

Consider adding a low-carb protein source like Greek yogurt or a plant-based protein powder to increase the protein content, which can help prevent spikes in blood sugar.

Use Whole Berries

Choose whole berries like strawberries, blueberries, or raspberries instead of fruit juices or concentrates to limit sugar content and increase fiber.

Blend with Vegetables

Incorporate leafy greens such as spinach or kale into your smoothie. They are low in carbohydrates and provide additional nutrients and fiber.

Stay Hydrated

Use water, unsweetened almond milk, or coconut water as the base for your smoothie to avoid added sugars found in fruit juices or sweetened milk.

Monitor Timing

Consume your smoothie alongside a balanced meal that includes protein, healthy fats, and complex carbohydrates to moderate the impact on your blood sugar levels.

Experiment with Ingredients

Swap out some of the higher sugar fruits for lower sugar options like blackberries or use non-traditional smoothie ingredients like cucumber or zucchini to reduce sugar content further.