Fruit platter (1 piece)

Breakfast

139 mg/dL avg. peak value

Usually causes a large spike

4 Avg. Food Score on Ultrahuman App

80 % Ultrahuman Users got an UNSTABLE response

How to consume Fruit Platter without glucose spikes

Pair with Protein or Healthy Fats

Include protein-rich foods like Greek yogurt or nuts (such as almonds or walnuts) alongside your fruit platter. This combination can help slow down the absorption of sugar into the bloodstream.

Add Fiber-Rich Foods

Incorporate high-fiber foods like chia seeds or flaxseeds with your fruit. The fiber content can help moderate blood sugar levels by slowing down digestion.

Choose Low-Sugar Fruits

Opt for fruits that are naturally lower in sugar, such as berries, cherries, or apples. These fruits tend to have less impact on blood sugar levels compared to tropical fruits like pineapple or mango.

Practice Portion Control

Limit the portion size of the fruit platter to avoid consuming too much sugar at once. A smaller quantity of fruit can significantly reduce the potential for a spike.

Stay Hydrated

Drink water before or after eating your fruit platter. Staying hydrated can help with digestion and can potentially reduce the blood sugar spike.

Go for Whole Fruits

Choose whole fruits over fruit juices or dried fruits, as they contain more fiber which aids in slowing sugar absorption.

Add a Small Salad

Complement your fruit platter with a small salad containing leafy greens and a light vinaigrette. The veggies provide additional fiber and nutrients.

Be Active After Eating

Engage in light physical activity, such as a short walk, after consuming your fruit platter. Physical activity can help lower blood sugar levels more quickly.

Mindful Eating

Eat slowly and savor each bite. This can help you feel full sooner and better regulate your body's response to sugar.

Monitor Your Body’s Response

Keep track of your blood sugar levels before and after consuming the fruit platter to better understand how different fruits and combinations affect you personally. This can guide future choices to minimize spikes.