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

Pair with Fiber-Rich Foods

Add a side of non-starchy vegetables like a mixed salad or steamed broccoli. These can help slow down the absorption of glucose.

Increase Protein Intake

Include a source of lean protein such as grilled chicken or turkey breast in your meal. Protein can help balance blood sugar levels.

Choose Whole Grain Bread

When ordering, opt for whole grain or whole wheat bread, if available, instead of white bread to reduce the impact on your blood sugar.

Incorporate Healthy Fats

Add healthy fats like avocado slices or a handful of nuts. Fats can help slow the digestion process.

Exercise After Eating

Engage in light physical activity, such as a 15-20 minute walk, after your meal to help reduce blood sugar levels.

Stay Hydrated

Drink plenty of water throughout the day. Proper hydration supports overall metabolic processes, including glucose metabolism.

Monitor Portion Size

Consider eating half of the sandwich and saving the rest for later. Smaller portions can lead to smaller glucose spikes.

Add a Side of Beans or Lentils

Consider eating a small portion of beans or lentils with your sandwich, as these are known to stabilize blood sugar.

Avoid Sugary Drinks

Opt for water, herbal tea, or unsweetened beverages instead of soft drinks or juice to avoid additional sugar intake.

Regular Meal Timing

Try to eat at regular intervals throughout the day to maintain stable blood sugar levels and prevent large spikes.