Protein Powder (1 Tablespoon (9.3 G)) and Milk (1 Cup)

Breakfast

116 mg/dL avg. peak value

Usually causes a small spike

7 Avg. Food Score on Ultrahuman App

75 % Ultrahuman Users got a STABLE response

How to consume Milk, Protein Powder without glucose spikes

Increase Fiber Intake

Incorporate foods like chia seeds, flaxseeds, or oats into your diet, as these can help slow down the absorption of sugars and stabilize blood sugar levels.

Add Healthy Fats

Include sources of healthy fats such as avocado, nuts, or olive oil. These can help moderate the impact of glucose spikes by slowing digestion.

Choose Low-Sugar Milk Alternatives

Opt for unsweetened almond milk or coconut milk, which typically contain less sugar than regular milk.

Incorporate Non-Starchy Vegetables

Add vegetables like spinach, kale, or broccoli to your meals. They are low in carbohydrates and rich in nutrients.

Balance Your Meals

Pair the milk and protein powder with a source of protein such as eggs or tofu to stabilize blood sugar levels.

Consider Portion Control

Reduce the serving size of milk and protein powder to decrease the glucose load.

Slow Down Eating Pace

Eat slowly to give your body more time to process the sugars and insulin response more effectively.

Include a Source of Probiotics

Foods like Greek yogurt or kefir (low in sugar) can improve gut health and aid in glucose metabolism.

Drink Water Before Meals

Having a glass of water before consuming your milk and protein powder can help with satiety and may reduce subsequent glucose spikes.

Exercise Regularly

Engage in light physical activity, like a short walk, after your meals to help your muscles use more glucose from the bloodstream.