Breakfast Shake (1 Cup)

Breakfast

115 mg/dL avg. peak value

Usually causes a medium spike

7 Avg. Food Score on Ultrahuman App

58 % Ultrahuman Users got an UNSTABLE response

How to consume Breakfast Shake without glucose spikes

Include Protein

Add a source of protein to your breakfast shake, such as Greek yogurt or protein powder. This can help slow down the digestion and absorption of carbohydrates.

Incorporate Healthy Fats

Add a small amount of nuts or seeds like chia seeds, flaxseeds, or almonds. Healthy fats can help stabilize blood sugar levels.

Choose Low-Sugar Fruits

Opt for fruits like berries or green apples, which have a lower impact on blood sugar compared to higher sugar fruits like bananas or mangoes.

Add Fiber

Boost the fiber content by including ingredients like oats or spinach. Fiber helps slow the absorption of sugar into the bloodstream.

Watch Portion Sizes

Ensure the portion size of your shake is appropriate for your body's needs. Overconsumption of even healthy ingredients can lead to spikes.

Blend with Plant-Based Milk

Use unsweetened almond milk or another plant-based milk instead of regular milk or juice to reduce added sugars.

Limit Added Sweeteners

Avoid adding extra sugar or syrups. If you need to sweeten your shake, use a small amount of natural sweeteners such as stevia.

Enhance with Cinnamon

Add a pinch of cinnamon to your shake. Cinnamon has been shown to help with blood sugar control.

Drink Slowly

Sip your shake slowly rather than consuming it quickly. This can help your body better process the nutrients.

Monitor and Adjust

Keep track of how different ingredients affect your blood sugar and adjust the recipe accordingly. Individual responses can vary.