Chef salad (1 piece)

132 mg/dL

avg. peak value

Usually causes a medium spike

Avg. Food Score on Ultrahuman App

57%

Ultrahuman Users got a STABLE response

How to consume chef salad without glucose spikes

Portion Control

Reduce the amount of high-carb ingredients in your chef salad such as croutons, corn, or sugary dressings.

Choose Low-Carb Vegetables

Focus on including more leafy greens like spinach, kale, and lettuce. Add non-starchy vegetables like cucumbers, bell peppers, and tomatoes.

Protein Balance

Ensure your salad has a good amount of lean proteins such as grilled chicken, turkey, or boiled eggs. Proteins can help stabilize blood sugar levels.

Healthy Fats

Add healthy fats to your salad such as avocado, olives, or a handful of nuts. These fats can slow down the absorption of carbohydrates.

Use Vinegar-Based Dressings

Swap out creamy or sugary dressings for vinegar-based ones. Balsamic vinegar or olive oil with a squeeze of lemon is a great alternative.

Fiber-Rich Additions

Include fiber-rich ingredients like chia seeds, flaxseeds, or legumes such as chickpeas and black beans in moderation.

Avoid Sugary Add-Ons

Eliminate any sugary ingredients such as dried fruits or sugary toppings.

Eat Slowly

Take your time eating to give your body a chance to process the food more gradually.

Pre-Meal Hydration

Drink a glass of water before your meal to help you feel full and potentially reduce the quantity you eat.

Meal Timing

Eat your salad at a consistent time each day to help your body maintain a regular blood sugar level.

Exercise

A short walk or light exercise post-meal can help manage blood sugar levels more effectively.

Monitor and Adjust

Keep track of your glucose levels after eating. If you notice a spike, adjust your salad ingredients accordingly next time.

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