Fresh Frozen Wild Blueberries (Wyman's) (1 Serving), Nonfat Plain Greek Yogurt (170g) (The Greek Gods) (1 Serving) and Dry Roasted Peanuts (Planters) (1 Serving)

Afternoon Snack

115 mg/dL avg. peak value

Usually causes a small spike

7 Avg. Food Score on Ultrahuman App

100 % Ultrahuman Users got a STABLE response

How to consume dry roasted peanuts, fresh frozen wild blueberries, nonfat plain greek yogurt (170g) without glucose spikes

Portion Control

Consider reducing the portion size of each component in your snack. For example, you might try using a smaller amount of peanuts or blueberries.

Increase Fiber Intake

Add a tablespoon of chia seeds or ground flaxseeds to your yogurt. These are high in fiber and can help slow the absorption of carbohydrates.

Incorporate Protein

While your yogurt already provides protein, adding a small portion of almonds or a scoop of protein powder can help further stabilize blood sugar levels.

Add Healthy Fats

Consider including a few slices of avocado or a teaspoon of nut butter with your snack to provide healthy fats that can help moderate blood sugar responses.

Swap or Mix Ingredients

If the rise is still noticeable, try replacing half of the blueberries with strawberries or raspberries, which can have a similar taste profile but may not spike your blood sugar as much.

Pair with a Vegetable

Include a small serving of raw, non-starchy vegetables like cucumber slices or bell pepper strips alongside your snack. This adds volume and nutrients without increasing the spike.

Timing Adjustments

Eat this snack as part of a balanced meal rather than on its own, or time it as a post-exercise snack when your body is better able to utilize glucose.

Hydration

Ensure you are well-hydrated before eating your snack, as dehydration can sometimes exacerbate blood sugar spikes.

Mindful Eating

Eat slowly and mindfully, paying attention to how your body feels. This practice can improve digestion and help moderate blood sugar levels.

Experiment and Monitor

Keep track of your blood sugar response and adjust your snack components until you find a combination that works best for your body.