Avocado toast (1 piece)

Breakfast

121 mg/dL avg. peak value

Usually causes a medium spike

6 Avg. Food Score on Ultrahuman App

59 % Ultrahuman Users got an UNSTABLE response

How to consume Avocado toast without glucose spikes

Choose Whole Grain Bread

When making avocado toast, use whole grain or multigrain bread instead of white bread. Whole grains are digested more slowly, leading to a smaller increase in blood glucose levels.

Add a Protein Source

Incorporate a protein source into your avocado toast, such as a poached egg, smoked salmon, or a sprinkle of seeds like chia or flaxseeds. Protein helps slow down the digestion and absorption of carbohydrates.

Include Healthy Fats

Besides avocado, you can add nuts or seeds like almonds, walnuts, or sunflower seeds for additional healthy fats. These can help stabilize blood sugar levels.

Incorporate Vegetables

Add sliced tomatoes, cucumbers, or leafy greens like spinach or arugula to your toast. These vegetables are low in carbohydrates and can add fiber, which helps manage blood sugar levels.

Control Portion Size

Be mindful of the portion size of the bread and avocado. A smaller portion can help minimize the glucose spike after eating.

Add a Lemon Squeeze

A squeeze of lemon juice can add flavor without adding calories or sugar, and some studies suggest that citrus can have a beneficial effect on blood sugar levels.

Drink Water or Unsweetened Tea

Pair your meal with water or an unsweetened beverage like green tea, which won't contribute to blood sugar spikes like sugary drinks might.

Eat Slowly and Mindfully

Eating your meal slowly and being mindful can help improve digestion and potentially reduce glucose spikes by allowing your body to better manage the food intake.

Monitor Your Meal Timing

Try to have avocado toast as part of a balanced meal. If you eat it after a meal with balanced macronutrients, it can help buffer any rapid increase in glucose levels.

Consult with a Nutritionist

If you experience frequent glucose spikes, consider consulting with a nutritionist who can provide personalized guidance tailored to your health needs.