Kefir (1 Cup)

Breakfast

110 mg/dL avg. peak value

Usually causes a small spike

8 Avg. Food Score on Ultrahuman App

69 % Ultrahuman Users got a STABLE response

How to consume Kefir without glucose spikes

Portion Control

Start by reducing the portion size of kefir you consume. A smaller amount may lead to a smaller glucose spike.

Pair with High-Fiber Foods

Add foods rich in fiber, such as chia seeds, flaxseeds, or oats, which can help slow down the absorption of glucose.

Include Protein

Pair kefir with a source of protein like nuts, seeds, or boiled eggs. Protein can help stabilize blood sugar levels.

Add Healthy Fats

Incorporate healthy fats like avocado, almond butter, or a handful of walnuts. Fats can slow carbohydrate absorption.

Opt for Unsweetened Varieties

Choose unsweetened kefir to avoid additional sugar that can contribute to glucose spikes.

Combine with Non-Starchy Vegetables

Pair kefir with vegetables like spinach, cucumbers, or bell peppers. These vegetables are low in carbohydrates and can help mitigate spikes.

Incorporate Vinegar

Consuming a small amount of vinegar, such as in a salad dressing with your meal, might help moderate blood sugar levels.

Stay Hydrated

Drink a glass of water before consuming kefir. Proper hydration can help maintain a more stable blood glucose level.

Time Your Consumption

Consider consuming kefir at a time when you're most active, such as just before a workout, to utilize the glucose more effectively.

Monitor Consistency

If you consume kefir regularly, monitor how your body responds over time and adjust accordingly, possibly alternating days or further modifying portion sizes.