Blueberries (100 G)

Dinner

118 mg/dL avg. peak value

Usually causes a medium spike

7 Avg. Food Score on Ultrahuman App

56 % Ultrahuman Users got a STABLE response

How to consume Blueberries without glucose spikes

Pair with Protein

Include a source of protein, such as Greek yogurt, cottage cheese, or a handful of almonds, to help slow down the absorption of sugars.

Add Healthy Fats

Incorporate foods rich in healthy fats like avocado slices, a spoonful of chia seeds, or a few walnuts to stabilize blood sugar levels.

Consume with Fiber

Mix blueberries with high-fiber foods like oatmeal or a whole-grain cereal to help moderate the glucose spike.

Portion Control

Limit the number of blueberries in one sitting and consider spreading them out during the day to prevent a significant increase in blood sugar.

Pre-Meal Hydration

Drink a glass of water before eating blueberries to help with digestion and reduce the impact on blood sugar levels.

Incorporate Vegetables

Combine blueberries with non-starchy vegetables like spinach, kale, or cucumbers in a salad to enhance fiber intake and slow down sugar absorption.

Consume During Meals

Include blueberries as part of a balanced meal rather than eating them alone. This approach can help reduce the rate at which sugar enters the bloodstream.

Add Spices

Sprinkle cinnamon or a pinch of nutmeg on the blueberries. These spices may help improve insulin sensitivity and reduce spikes.

Opt for Fresh or Frozen

Choose fresh or frozen blueberries over dried or juiced versions, as the latter forms can lead to higher sugar concentrations and faster glucose spikes.