Banana (1 Medium (7 Inches To 7 7/8 Inches Long)) and Upma (1 Serving (120g))

Breakfast

168 mg/dL avg. peak value

Usually causes a large spike

3 Avg. Food Score on Ultrahuman App

70 % Ultrahuman Users got an UNSTABLE response

How to consume Banana, Upma without glucose spikes

Portion Control

Reduce the portion size of bananas and upma. Smaller portions can help mitigate the impact on glucose levels.

Pair with Protein

Add a source of protein like Greek yogurt, cottage cheese, or a handful of nuts. Protein can slow the absorption of carbohydrates, leading to a more gradual increase in blood sugar.

Include Healthy Fats

Incorporate healthy fats such as avocado, olive oil, or a small serving of nuts and seeds with your meal. Fats can help slow down the absorption of sugars.

Consume High-Fiber Foods

Add a side of leafy greens or a salad with your meal. Foods rich in fiber can help stabilize blood sugar levels by slowing down digestion.

Drink Water

Have a glass of water before and during your meal. Staying hydrated aids digestion and can help regulate blood sugar levels.

Physical Activity

Engage in light physical activity, such as a short walk, after eating. This can help your body use the glucose more efficiently and prevent spikes.

Mindful Eating

Eat slowly and mindfully, paying attention to your hunger and fullness cues. This practice can help you avoid overeating and manage your blood sugar levels better.

Limit Added Sugars

Avoid adding extra sugar to your meals. If sweetness is desired, consider a small amount of cinnamon, which can enhance flavor without raising blood sugar.

Include Vinegar

Consider adding a small amount of vinegar, such as apple cider vinegar, to your meal or as part of a salad dressing. Vinegar may help improve insulin sensitivity and reduce glucose spikes.

Monitor Carbohydrate Intake

Be mindful of the total carbohydrate content of your meal and adjust other carbohydrate sources accordingly to keep your intake balanced.