Bacon, Chicken and Tomato Club Sandwich with Lettuce and Spread on Multigrain Roll (1 Sandwich)

Lunch

121 mg/dL avg. peak value

Usually causes a medium spike

6 Avg. Food Score on Ultrahuman App

86 % Ultrahuman Users got an UNSTABLE response

How to consume Bacon, Chicken And Tomato Club Sandwich With Lettuce And Spread On Multigrain Roll without glucose spikes

Portion Control

Reduce the portion size of the sandwich. Consider eating half the sandwich and pairing it with a side of non-starchy vegetables.

Choose Whole Grain Options

Ensure the multigrain roll is made from whole grains. Whole grain options typically have more fiber, which can slow down digestion and absorption of carbohydrates.

Incorporate Healthy Fats

Add a small amount of avocado or a few nuts (like almonds or walnuts) to the sandwich. Healthy fats can help slow carbohydrate absorption.

Add More Vegetables

Increase the amount of non-starchy vegetables in your sandwich, such as spinach, cucumbers, or bell peppers, to add fiber and bulk.

Limit Spread Usage

Use spreads sparingly. Opt for healthier alternatives like hummus or a thin layer of avocado instead of mayonnaise or high-sugar spreads.

Balance with Protein

Ensure the sandwich has a good balance of protein. Chicken is a good source, but you can also add a slice of boiled egg for additional protein.

Hydrate

Drink water before and with your meal to help you feel full and slow down the eating process.

Eat Slowly

Take your time to eat and chew thoroughly. Eating slowly can help with digestion and prevent rapid spikes in blood sugar.

Pair with a Low-Sugar Beverage

Avoid sugary drinks and choose water, herbal teas, or other low-sugar beverages.

Engage in Light Physical Activity

A short walk after your meal can help with blood sugar management by enhancing insulin sensitivity.