Chili Con Carne with Beans and Cheese (1 Cup)

Lunch

104 mg/dL avg. peak value

Usually causes a small spike

9 Avg. Food Score on Ultrahuman App

50 % Ultrahuman Users got a STABLE response

How to consume chili con carne with beans and cheese without glucose spikes

Portion Control

Start by reducing the portion size of chili con carne. Smaller servings can help minimize the glucose spike by lowering the overall carbohydrate intake.

Increase Fiber Intake

Add a side of non-starchy vegetables like broccoli, spinach, or a mixed green salad. These can slow down the absorption of carbohydrates.

Incorporate Healthy Fats

Include healthy fats such as avocado slices or a small serving of nuts, like almonds or walnuts, which can help moderate blood sugar levels.

Opt for Whole Grains

If serving chili con carne with any bread or rice, choose whole grain options, such as whole grain brown rice or whole grain bread, which release glucose more gradually.

Include Vinegar

Add a splash of vinegar or a vinegar-based dressing to your meal. It can help reduce the blood sugar response after meals.

Stay Hydrated

Drink water throughout your meal to aid digestion and help stabilize blood sugar levels.

Eat Slowly

Take your time while eating to allow your body to register fullness, which can help control portion size and prevent overeating.

Pre-Meal Snack

Consume a small protein-rich snack, like a hard-boiled egg or a handful of nuts, before your meal to help stabilize blood sugar.

Regular Physical Activity

Engage in a light walk or gentle exercise after eating to help your body use glucose more effectively.

Monitor Carbohydrate Sources

Be mindful of other carbohydrate sources in your meal, like tortillas or chips, and choose lower-carbohydrate alternatives where possible.