Mixed salad (1 piece)

Lunch

123 mg/dL avg. peak value

Usually causes a medium spike

5 Avg. Food Score on Ultrahuman App

71 % Ultrahuman Users got an UNSTABLE response

How to consume Mixed salad without glucose spikes

Include Protein

Add a source of lean protein to your mixed salad, such as grilled chicken, tofu, or chickpeas, to help slow down the absorption of carbohydrates and maintain steadier blood sugar levels.

Incorporate Healthy Fats

Mix in healthy fats like avocado slices, nuts, or seeds. Healthy fats can help moderate the glucose response after a meal.

Choose Whole Grains

If your salad includes grains, opt for whole grains like quinoa or farro instead of refined grains. These options digest more slowly, which can help to prevent spikes in blood sugar.

Add Non-Starchy Vegetables

Increase the proportion of non-starchy vegetables like leafy greens, cucumbers, bell peppers, and tomatoes. These vegetables are low in carbohydrates and can help buffer glucose spikes.

Use Vinegar-Based Dressings

Dress your salad with a vinegar-based dressing, such as balsamic or apple cider vinegar, as these can improve insulin sensitivity and help moderate blood sugar levels after meals.

Mind Portion Sizes

Pay attention to portion sizes, especially with ingredients like dried fruits or starchy vegetables. Reducing the quantity can help manage the glucose impact.

Eat Slowly and Mindfully

Take your time to chew thoroughly and enjoy your meal. Eating slowly can aid in digestion and help prevent overeating, which contributes to better glucose control.

Stay Hydrated

Drink water before and with your meal to help with digestion and to avoid mistaking thirst for hunger, which can lead to overeating.

Time Your Carbohydrate Intake

Consider consuming higher carbohydrate components of your salad earlier in the day or around physical activity when your body may be more efficient at using glucose.

Monitor and Adjust

Keep track of how different salad combinations affect your blood sugar and adjust the ingredients and portions accordingly to better manage your glucose levels.