Dried Fruit (1 Cup)

Afternoon Snack

136 mg/dL avg. peak value

Usually causes a medium spike

5 Avg. Food Score on Ultrahuman App

56 % Ultrahuman Users got a STABLE response

How to consume Dried Fruit without glucose spikes

Pair with Protein or Healthy Fats

Consume dried fruit with a source of protein, such as nuts or Greek yogurt, or healthy fats like avocados. This can help slow down the absorption of sugars.

Portion Control

Limit the quantity of dried fruit you consume in one sitting. A small handful is typically sufficient to enjoy the taste without causing a large spike.

Hydrate Adequately

Drink water before and after consuming dried fruits. Staying hydrated can help your body process sugar more effectively.

Opt for Fresh Fruit Alternatives

Choose fresh fruits like strawberries, apples, or pears that tend to have lower sugar concentrations and are more filling due to their water content.

Add Fiber-Rich Foods

Pair dried fruits with fiber-rich foods such as oatmeal or whole-grain bread. Fiber helps slow down sugar absorption.

Incorporate Physical Activity

Engage in light physical activity, such as a short walk, after consuming dried fruits to help stabilize blood sugar levels.

Read Labels Carefully

Choose dried fruits with no added sugars. Always check packaging for any additional sweeteners.

Use as a Topping

Instead of eating dried fruit as a snack, use it sparingly as a topping on salads, cereals, or yogurt to reduce the amount consumed.

Choose Lower Sugar Options

Select dried fruits that naturally have lower sugar content, such as dried apricots or prunes, over higher sugar options like raisins.

Experiment with Timing

Eat dried fruits as part of a balanced meal rather than on an empty stomach to minimize spikes in glucose levels.