Lais Shake: 170g yougurt, 100g frozen mixed berries, 50ml water, 30g protein, 5g creatine, 5g psyllum husk, 10g almond butter, 5g oats, 5g flax seeds (1 1 Serving)
Breakfast
121 mg/dL
avg. peak value
Usually causes a small spike
Avg. Food Score on Ultrahuman App
Ultrahuman Users got an UNSTABLE response
How to consume lais shake: 170g yougurt, 100g frozen mixed berries, 50ml water, 30g protein, 5g creatine, 5g psyllum husk, 10g almond butter, 5g oats, 5g flax seeds without glucose spikes
Adjust Portion Sizes
Slightly reduce the portion sizes of the higher carbohydrate ingredients, such as oats and mixed berries, to lower the overall carbohydrate content of the shake.
Increase Fiber Content
Add more psyllium husk or flax seeds to further increase the fiber content, which can help slow down the absorption of sugars.
Swap Yogurt
Use a plain, unsweetened Greek yogurt instead of regular yogurt, as it typically contains more protein and less sugar.
Include More Healthy Fats
Add a teaspoon of chia seeds or increase the almond butter amount slightly to boost healthy fat content, which can moderate blood sugar spikes.
Reduce Sweetness
Ensure that no sweeteners or sugars are added to the shake to prevent additional blood sugar increases.
Add Cinnamon
Incorporate a pinch of cinnamon, which is known to help stabilize blood sugar levels.
Control Timing
Consume the shake with or after your main meal rather than on an empty stomach, as this can help mitigate a rapid glucose spike.
Hydration
Drink water alongside your shake to help with digestion and avoid dehydration, which can affect blood sugar levels.
Incorporate Activity
Take a short walk or engage in light physical activity after consuming the shake to help your body use up glucose more effectively.
Monitor Ingredient Changes
Gradually implement these changes and monitor your body's response to see which adjustments work best for you.
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