Blueberries (100 G) and Raspberries (100 G)

Afternoon Snack

118 mg/dL avg. peak value

Usually causes a small spike

7 Avg. Food Score on Ultrahuman App

63 % Ultrahuman Users got a STABLE response

How to consume Blueberries, Raspberries without glucose spikes

Pair with Protein

Include a source of lean protein such as Greek yogurt or a handful of nuts. Protein can slow down the absorption of sugars from the berries.

Add Healthy Fats

Incorporate healthy fats like avocado or chia seeds. Fats can help stabilize blood sugar levels by slowing digestion.

Eat with Fiber-Rich Foods

Combine berries with fiber-rich foods such as oats or a small serving of whole grain toast. Fiber can help moderate blood sugar spikes.

Monitor Portion Sizes

Limit the portion size of berries to a small handful or about half a cup to reduce the overall sugar intake.

Stay Hydrated

Drink plenty of water throughout the day. Staying hydrated can help your body manage blood sugar levels more effectively.

Consume Berries as Part of a Balanced Meal

Include berries as a component of a meal that also includes protein, healthy fats, and fiber, rather than consuming them alone as a snack.

Opt for Fresh or Frozen Berries

Choose fresh or unsweetened frozen berries over processed forms that may contain added sugars.

Include Vinegar Before Meals

Consider having a small amount of apple cider vinegar diluted in water before meals, as some studies suggest it may help improve insulin sensitivity.

Exercise Regularly

Engage in regular physical activity, such as a short walk after meals, to help your body regulate glucose more effectively.

Monitor Blood Sugar Levels

Keep track of your blood sugar levels before and after consuming berries to better understand your body's response and adjust your dietary choices accordingly.