6 Inches Italian BMT (Subway) (1 Serving)

Lunch

150 mg/dL avg. peak value

Usually causes a large spike

3 Avg. Food Score on Ultrahuman App

69 % Ultrahuman Users got an UNSTABLE response

How to consume 6" Italian Bmt without glucose spikes

Increase Fiber Intake

Add a small side salad with leafy greens, cucumbers, and tomatoes to your meal. This can help slow down the absorption of sugars in your bloodstream.

Incorporate Healthy Fats

Include a handful of nuts such as almonds or walnuts, as they can help stabilize your blood sugar levels post-meal.

Stay Hydrated

Drink water before and during your meal to help your body process the carbohydrates more efficiently.

Take a Walk

Engage in a light physical activity, like a 10-15 minute walk after eating, to help lower post-meal glucose levels.

Choose Whole Grains

If possible, opt for whole-grain bread instead of white bread for your sandwich to help reduce sudden increases in your glucose levels.

Add Protein

Complement your meal with a source of lean protein, like a boiled egg or a small serving of grilled chicken, to assist in moderating glucose spikes.

Mindful Eating

Eat slowly and chew thoroughly to give your body a chance to better manage the release of sugars into your bloodstream.

Monitor Portion Sizes

Consider eating half of the sandwich with additional low-carbohydrate foods to avoid a large glucose spike.

Limit Sugary Drinks

Replace sugary sodas or juices with water or unsweetened tea to prevent adding more glucose to your meal.

Consider a Vinegar-Based Dressing

If having a salad, use a vinegar-based dressing, as this may help improve insulin sensitivity and reduce the glucose spike.