Chilaquiles, Tortilla Casserole with Salsa, Cheese and Egg (1 Cup)
Breakfast
121 mg/dL
avg. peak value
Usually causes a small spike
Avg. Food Score on Ultrahuman App
Ultrahuman Users got a STABLE response
How to consume chilaquiles, tortilla casserole with salsa, cheese and egg without glucose spikes
Add More Fiber
Incorporate additional vegetables like bell peppers, spinach, or zucchini into your chilaquiles. The extra fiber can help slow down the absorption of glucose.
Use Whole Grain Tortillas
Opt for whole grain or corn tortillas instead of refined ones. Whole grain options have a lower impact on blood glucose levels.
Choose Low-Fat Cheese
Use reduced-fat cheese or a smaller amount of regular cheese. Lower fat content can help mitigate the glucose spike.
Include Avocado
Top your chilaquiles with avocado slices. Avocados are rich in healthy fats and fiber, which can help stabilize blood sugar.
Add Beans
Incorporate black beans or pinto beans into your dish. Beans provide additional protein and fiber, which can help regulate blood sugar levels.
Cook Eggs Lightly
Instead of frying, scramble or poach the eggs. Cooking methods that require less added fat can be better for managing glucose levels.
Portion Control
Reduce the portion size of the tortillas. Eating smaller portions can help control the overall carbohydrate intake.
Pair with a Protein
Add grilled chicken or turkey breast to your chilaquiles. Additional protein can help balance your meal and reduce blood sugar spikes.
Use Fresh Salsa
Make homemade salsa with fresh tomatoes, onions, cilantro, and lime juice. Fresh ingredients usually have a better nutrient profile compared to store-bought versions, which may contain added sugars.
Drink Water
Accompany your meal with a glass of water instead of sugary drinks. Staying hydrated can help your body manage glucose levels more effectively.
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