Blueberries (100 G), Strawberries (100 G) and Raspberries (100 G)

Breakfast

145 mg/dL avg. peak value

Usually causes a medium spike

3 Avg. Food Score on Ultrahuman App

100 % Ultrahuman Users got an UNSTABLE response

How to consume blueberries, raspberries, strawberries without glucose spikes

Pair with Protein

Include a source of protein like Greek yogurt, cottage cheese, or a handful of nuts (e.g., almonds or walnuts) when eating berries to help slow down sugar absorption.

Add Healthy Fats

Incorporate healthy fats such as avocado slices, chia seeds, or a small serving of nut butter. These can help moderate the impact on blood sugar.

Portion Control

Limit the amount of berries to a moderate portion, such as a half-cup serving, to reduce the potential for a spike.

Eat with Fiber-Rich Foods

Combine berries with foods high in fiber, like oats or a whole grain cereal, to help slow digestion and stabilize blood sugar levels.

Stay Hydrated

Drink water with your meal to support digestion and help manage blood sugar levels more effectively.

Consume with Meals

Include berries as part of a balanced meal rather than as a separate snack to lessen their impact on blood sugar.

Choose Fresh or Frozen

Opt for fresh or unsweetened frozen berries instead of dried or canned varieties, which can have added sugars.

Monitor Timing

Pay attention to the timing of berry consumption, preferably eating them earlier in the day when your metabolism is more active.

Be Mindful of Overall Diet

Ensure that your overall diet is balanced with plenty of vegetables, lean proteins, and whole grains to support stable blood sugar levels.

Engage in Physical Activity

Incorporate light physical activity, such as a walk, after consuming berries to help your body use the sugar more effectively.