Blueberry Smoothie (1 Cup)

119 mg/dL

avg. peak value

Usually causes a medium spike

Avg. Food Score on Ultrahuman App

52%

Ultrahuman Users got an UNSTABLE response

Other related foods

How to consume Blueberry Smoothie without glucose spikes

Pair with Protein

Add a source of protein to your blueberry smoothie, such as Greek yogurt, almond butter, or a scoop of protein powder. This can help stabilize blood sugar levels and reduce the impact of the smoothie on your glucose levels.

Include Healthy Fats

Incorporate healthy fats like avocado, chia seeds, or flaxseeds into your smoothie. These fats can slow down the digestion and absorption of carbohydrates, leading to a more gradual release of glucose.

Use Fiber-Rich Ingredients

Enhance the fiber content by adding ingredients like spinach or kale. Fiber slows the digestion process and helps prevent rapid spikes in blood sugar.

Opt for Whole Fruits

Instead of using fruit juices or sweetened frozen fruits, use fresh or frozen whole blueberries and other low-sugar fruits such as strawberries or raspberries.

Reduce Added Sugars

Avoid adding sweeteners like honey or agave syrup to your smoothie. If sweetness is desired, consider using a small amount of stevia or monk fruit sweetener instead.

Consider Portion Control

Pay attention to the portion size of your smoothie. A smaller serving can help manage the amount of carbohydrates consumed, reducing the likelihood of a glucose spike.

Add Cinnamon

Incorporate a small amount of cinnamon into your smoothie. Cinnamon is known to have properties that help improve insulin sensitivity and can aid in blood sugar regulation.

Pre- or Post-Meal Exercise

Engage in light physical activity such as a short walk before or after consuming your smoothie. Exercise can enhance insulin sensitivity and facilitate better glucose uptake by the muscles.

Use Unsweetened Almond Milk

If using a liquid base, opt for unsweetened almond milk or another low-sugar milk alternative to reduce the overall carbohydrate content of your smoothie.

Monitor and Adjust

Keep track of how different ingredients and combinations affect your blood sugar levels and make adjustments as necessary to find the best balance for your needs.

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