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Yogurt (1 piece) and Banana (1 piece)
Breakfast
133 mg/dL
avg. peak value
Usually causes a medium spike
Avg. Food Score on Ultrahuman App
Ultrahuman Users got an UNSTABLE response
How to consume Banana | Yogurt without glucose spikes
Pair with Protein
Add a source of protein such as nuts (almonds, walnuts) or seeds (chia seeds, flaxseeds) to your banana and yogurt. This can help slow down the absorption of sugars.
Incorporate Healthy Fats
Include healthy fats like a small serving of avocado or a drizzle of olive oil over your yogurt. Healthy fats can help stabilize blood sugar levels.
Opt for Plain Yogurt
Choose plain, unsweetened yogurt instead of flavored varieties which often contain added sugars. You can sweeten it naturally with a small amount of cinnamon or vanilla extract.
Add Fiber
Include high-fiber foods like a tablespoon of ground flaxseeds, chia seeds, or a small handful of berries to your banana and yogurt mix. Fiber helps slow the digestion of carbohydrates.
Eat Smaller Portions
Consider reducing the size of your banana or splitting it into smaller portions. You can also combine half a banana with other low-sugar fruits like berries.
Choose Ripe Bananas Wisely
Opt for bananas that are slightly underripe (yellow with a hint of green) rather than fully ripe ones, as they have slightly less sugar.
Balance with a Low-Carb Meal
Combine your banana and yogurt with a meal that is low in carbohydrates and high in protein and healthy fats. This can help balance your overall carbohydrate intake.
Drink Water
Ensure you are well-hydrated. Drinking water before or after eating can help your body manage blood sugar levels more effectively.
Exercise
Engage in light physical activity, such as a walk, after eating your banana and yogurt. Exercise can help your muscles use some of the sugar in your blood.
Monitor Portions
Be mindful of portion sizes for both the banana and the yogurt. Sometimes, just reducing the quantity can make a significant difference in your blood sugar response.
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