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

145 mg/dL

avg. peak value

Usually causes a medium spike

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

Add a source of protein such as Greek yogurt, cottage cheese, or a handful of nuts to your berry snack to help stabilize blood sugar levels.

Add Healthy Fats

Include healthy fats like avocado slices, chia seeds, or a spoonful of nut butter to your berry servings to slow down glucose absorption.

Eat with Fiber-Rich Foods

Combine berries with fiber-rich options like oatmeal, chia seeds, or flaxseeds to moderate blood sugar spikes.

Smaller Portions

Consume smaller portions of berries to minimize the impact on your blood sugar.

Stay Hydrated

Drink plenty of water before and after eating berries, which can help with overall glucose control.

Choose Whole Berries Over Juices

Opt for whole berries instead of berry juices or smoothies, as they contain more fiber, which helps regulate glucose levels.

Monitor Timing

Eat berries as part of a larger meal rather than on an empty stomach to spread out the absorption of sugar.

Incorporate Vinegar

Add a splash of vinegar to your berry dishes or consume a small amount of apple cider vinegar before eating, as it can help with blood sugar management.

Exercise Post-Meal

Engage in light exercise like a short walk after eating berries to help your body use glucose more efficiently.

Monitor Carb Intake

Be mindful of other carbohydrate sources in your meal to ensure you are not consuming too many carbs at once.

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