Multigrain Bread (1 Regular Slice)

Breakfast

161 mg/dL avg. peak value

Usually causes a medium spike

4 Avg. Food Score on Ultrahuman App

75 % Ultrahuman Users got an UNSTABLE response

How to consume Multigrain Bread without glucose spikes

Combine with Protein and Healthy Fats

Include a source of protein like chicken, turkey, or low-fat cheese, and healthy fats like avocado or a handful of nuts alongside your multigrain bread to help stabilize blood sugar levels.

Add Fiber-Rich Foods

Pair your multigrain bread with high-fiber foods such as vegetables or a small salad. Foods like broccoli, spinach, or bell peppers can slow down the digestion and absorption of carbohydrates.

Portion Control

Limit your intake to one slice of multigrain bread per meal and monitor how your body responds. Smaller portions can help mitigate spikes in glucose levels.

Choose No or Low-Sugar Spreads

Opt for spreads that are low in sugar or sugar-free, such as natural nut butters, hummus, or avocado, which can help maintain steadier glucose levels.

Stay Hydrated

Drink a glass of water before your meal and ensure you stay hydrated throughout the day, which can aid in maintaining stable blood sugar levels.

Exercise Regularly

Incorporate regular physical activity into your routine, such as a brisk walk after meals, to help your body use glucose more effectively.

Opt for Sourdough

When possible, choose sourdough bread instead of regular multigrain bread, as its fermentation process can lead to a more gradual increase in blood sugar levels.

Monitor Timing

Pay attention to the timing of your meals and aim to eat smaller portions more frequently rather than large meals, which can help prevent spikes.

Include Legumes

Add legumes like lentils or chickpeas to your meal, as they are excellent at moderating blood sugar levels when consumed with carbohydrates.

Monitor and Adjust

Use a continuous glucose monitor or regular testing to track how your body responds to different food combinations and adjust your diet accordingly.