Lebanese (1 piece)

Lunch

133 mg/dL avg. peak value

Usually causes a medium spike

5 Avg. Food Score on Ultrahuman App

91 % Ultrahuman Users got an UNSTABLE response

How to consume Lebanese without glucose spikes

Portion Control

Start by reducing the portion sizes of carbohydrate-rich foods like pita bread and rice. Smaller portions can help moderate blood sugar levels.

Balance Your Plate

Include a good amount of protein and healthy fats in your meal. You can add grilled chicken, beef, or fish, and incorporate healthy fats like olive oil, nuts, or avocados. These can help slow down the absorption of carbohydrates.

Increase Fiber Intake

Opt for dishes high in fiber, such as tabbouleh or fattoush, which are rich in vegetables and herbs. Fiber can help stabilize blood sugar by slowing digestion.

Choose Whole Grains

If available, choose whole-grain or whole-wheat pita instead of the refined version. Whole grains are digested more slowly, leading to steadier blood sugar levels.

Limit Sugary Foods

Be cautious with Lebanese desserts like baklava or syrup-drenched pastries. If you indulge, do so in moderation.

Stay Hydrated

Drink plenty of water before, during, and after your meal. Adequate hydration can aid digestion and help manage blood sugar.

Add Vinegar or Lemon

Consider adding a splash of vinegar or lemon juice to your salad or main dish. These acidic components can help reduce blood sugar spikes.

Mind the Timing

Eat your meal slowly and try not to rush. Taking your time can aid digestion and help you better manage your blood sugar levels.

Include Legumes

Incorporate dishes that include beans or lentils, such as mujadara. These foods are filling and have a positive impact on blood sugar control.

Exercise

Engage in light physical activity, like a walk, after your meal. This can help your muscles use glucose more effectively, reducing blood sugar levels.