Plain Yogurt (1 Cup (8 Fl Oz)) and Granola (1 Serving (55g))

Breakfast

128 mg/dL avg. peak value

Usually causes a medium spike

5 Avg. Food Score on Ultrahuman App

78 % Ultrahuman Users got an UNSTABLE response

How to consume granola, plain yogurt without glucose spikes

Portion Control

Start by reducing the portion size of granola you consume. Smaller portions contain fewer carbohydrates, which can help mitigate a glucose spike.

Choose High-Fiber Granola

Opt for granola varieties that are high in fiber and low in added sugars. Fiber slows down digestion, leading to a more gradual rise in blood sugar.

Add Protein

Incorporate a source of protein such as nuts or seeds into your yogurt and granola meal. Protein can help stabilize blood sugar levels and keep you fuller for longer.

Incorporate Healthy Fats

Include a small serving of healthy fats, like a tablespoon of chia seeds or a few slices of avocado, to your meal. Healthy fats can slow the absorption of carbohydrates.

Select Unsweetened Yogurt

Use plain, unsweetened yogurt to avoid added sugars. You can sweeten it naturally with a small amount of fresh berries or a drizzle of honey if necessary.

Add Cinnamon

Sprinkle cinnamon on your yogurt and granola. Cinnamon has been shown to improve insulin sensitivity and help reduce blood sugar levels.

Include Low-Sugar Fruits

Add small portions of low-sugar fruits such as strawberries or blueberries to your yogurt for natural sweetness and additional nutrients.

Stay Active

Engage in light physical activity, like a short walk, after eating. This can help improve insulin sensitivity and assist with glucose metabolism.

Stay Hydrated

Ensure you are drinking enough water throughout the day. Proper hydration can aid in metabolism and help maintain stable blood sugar levels.

Monitor Timing

Pay attention to when you consume granola and yogurt. Eating them as part of a balanced meal with proteins and fats rather than on their own may reduce spikes.