Homemade - Colombian Sancocho (Ajiaco) (1 bowl)

Lunch

132 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 Homemade - Colombian Sancocho (Ajiaco) without glucose spikes

Portion Control

Start by reducing the serving size of the Sancocho. Smaller portions can help manage glucose levels more effectively.

Balanced Meal Composition

Pair your Sancocho with a salad or a side of non-starchy vegetables, like leafy greens, broccoli, or green beans. This can help slow down the absorption of carbohydrates.

Increase Protein Intake

Add a healthy protein source to your meal, such as grilled chicken, tofu, or legumes. Protein helps to stabilize blood sugar levels by slowing down digestion.

Incorporate Healthy Fats

Include a small serving of healthy fats, like avocado slices, nuts, or olive oil, which can help manage blood sugar spikes.

Opt for Whole Grains

If your Sancocho includes grains, choose whole grains such as quinoa, barley, or brown rice, which have a gentler impact on blood sugar levels.

Fiber-Rich Ingredients

Consider adding more fiber to the meal with ingredients like lentils or chickpeas, which can help slow carbohydrate absorption.

Stay Hydrated

Drink water throughout your meal to aid digestion and help manage blood sugar levels.

Monitor Timing of Meals

Eat your meals at regular intervals to maintain steady blood sugar levels, avoiding long gaps between meals.

Physical Activity

Engage in light physical activity, such as a short walk, after eating. This can help enhance insulin sensitivity and lower blood sugar levels.

Mindful Eating

Eat slowly and mindfully to allow your body to properly register fullness and manage glucose levels efficiently.