Club sandwich (1 piece)

Lunch

156 mg/dL avg. peak value

Usually causes a medium spike

4 Avg. Food Score on Ultrahuman App

100 % Ultrahuman Users got an UNSTABLE response

How to consume Club Sandwich without glucose spikes

Choose Whole Grain Bread

Opt for whole grain or multigrain bread instead of white bread for your sandwich to slow down digestion and prevent rapid glucose spikes.

Include Protein

Add a good source of protein such as grilled chicken, turkey, or tofu to your sandwich. Protein helps stabilize blood sugar levels by slowing down carbohydrate absorption.

Add Healthy Fats

Incorporate healthy fats like avocado slices or a small amount of olive oil-based spreads. Healthy fats can help in moderating blood sugar fluctuations.

Load Up on Vegetables

Increase the amount of low-carb vegetables like lettuce, spinach, cucumbers, and tomatoes in your sandwich. These add fiber and nutrients while keeping the carb content low.

Watch the Sauces

Use mustard or a small amount of hummus instead of high-sugar condiments like ketchup or sweet mayonnaise, which can contribute to blood sugar spikes.

Pair with a Side Salad

Enjoy your sandwich with a side salad made of leafy greens and other low-carb vegetables. This can provide additional fiber and nutrients to help manage blood sugar.

Stay Hydrated

Drink water or unsweetened herbal teas with your meal. Avoid sugary drinks, which can cause additional glucose spikes.

Mindful Eating

Eat slowly and mindfully, which can help your body process the carbohydrates more effectively and prevent spikes.

Physical Activity

Consider a short walk or light exercise after your meal to help your body use the glucose more efficiently and maintain stable levels.

Monitor Portions

Keep an eye on portion sizes to prevent overeating, which can lead to larger glucose spikes. Consider having only half the sandwich if it’s particularly large.