Banana (1 Medium (7 Inches To 7 7/8 Inches Long)) and Walnuts (1 Nut)

Breakfast

135 mg/dL avg. peak value

Usually causes a medium spike

4 Avg. Food Score on Ultrahuman App

75 % Ultrahuman Users got an UNSTABLE response

How to consume Banana, Walnuts without glucose spikes

Pair with Protein

Consuming a source of lean protein, such as a boiled egg or a small serving of grilled chicken, alongside your banana and walnuts can help slow down digestion and reduce glucose spikes.

Incorporate Healthy Fats

Add a small serving of avocado or a few slices of cheese when eating bananas and walnuts to promote more gradual digestion and absorption of sugars.

Add Fiber

Include high-fiber foods such as chia seeds, flaxseeds, or a small serving of berries in your meal to slow down the rate at which carbohydrates are digested.

Portion Control

Limit the amount of banana you consume to a smaller portion, such as half a banana, and balance it with an increased portion of walnuts.

Eat with Vegetables

Pair your banana and walnuts with non-starchy vegetables like spinach, kale, or cucumber to introduce more fiber and delay the glucose release.

Choose Timing Wisely

Consume your banana and walnut combination as part of a balanced meal rather than as a standalone snack, which can help manage blood sugar levels more effectively.

Hydrate with Water

Drink water before or alongside your meal to aid in digestion and help mitigate spikes in glucose levels.

Incorporate Physical Activity

Engage in light physical activity, such as a short walk, after consuming foods that may cause glucose spikes to help utilize the glucose more efficiently.

Opt for Unripe Bananas

Slightly less ripe bananas have a lower impact on blood sugar compared to fully ripe ones, so choose bananas that are still a bit green.

Monitor and Adjust

Keep track of how your body responds to different meal combinations and adjust portions or pairings accordingly to find what works best for you.