Blueberries (100 G) and Walnuts (1 Nut)

Dinner

117 mg/dL avg. peak value

Usually causes a medium spike

6 Avg. Food Score on Ultrahuman App

57 % Ultrahuman Users got an UNSTABLE response

How to consume Blueberries, Walnuts without glucose spikes

Portion Control

Start by reducing the portion size of blueberries and walnuts to see if smaller amounts help in minimizing the glucose spike.

Protein Addition

Combine your blueberries and walnuts with a protein source like Greek yogurt or cottage cheese. This can help slow down the digestion process and reduce the spike.

Fiber Pairing

Add a high-fiber food such as chia seeds or flaxseeds to your mix. Increasing fiber intake can help moderate blood sugar levels.

Healthy Fats Inclusion

Include a small serving of avocado or a drizzle of olive oil in your meal. Healthy fats can help slow the absorption of sugars into your bloodstream.

Timing Adjustments

Consider consuming your blueberries and walnuts as part of a larger meal rather than on an empty stomach. This can lessen the impact on blood sugar levels.

Hydration

Drink a glass of water before eating. Staying hydrated can help in the efficient processing of sugars.

Exercise

Engage in light physical activity, such as a short walk, after consuming your meal. This can help lower blood sugar levels.

Monitor Meal Composition

Ensure that your meal includes other components such as vegetables like spinach or broccoli which digest slowly and promote a steady blood sugar level.

Mindful Eating

Eat slowly and mindfully to give your body time to process the sugars more effectively, potentially reducing spikes.

Consultation

If spikes persist, consider consulting a healthcare professional to tailor dietary advice specific to your needs.