Pancakes (1 piece)

Breakfast

132 mg/dL avg. peak value

Usually causes a medium spike

4 Avg. Food Score on Ultrahuman App

85 % Ultrahuman Users got an UNSTABLE response

How to consume Pancakes without glucose spikes

Choose Whole Grain or Buckwheat Pancakes

Opt for pancakes made with whole grain or buckwheat flour instead of white flour to slow down carbohydrate absorption.

Add Protein to Your Meal

Include a source of protein with your pancakes, such as a serving of Greek yogurt, a handful of nuts, or a couple of scrambled eggs. This can help stabilize blood sugar levels.

Incorporate Healthy Fats

Add a small amount of healthy fats like avocado slices, a spoonful of nut butter, or a few seeds (like chia or flaxseeds) to your meal to help slow digestion and reduce spikes.

Top Pancakes with Berries

Use fresh or frozen berries like blueberries, raspberries, or strawberries as a topping. They add natural sweetness and fiber, which can help moderate blood sugar levels.

Reduce Syrup Usage

If you like syrup, use it sparingly or choose a small amount of a lower-sugar alternative. Consider topping your pancakes with a sprinkle of cinnamon or a small quantity of maple syrup or honey.

Drink Water or Unsweetened Beverages

Opt for water, herbal tea, or other unsweetened beverages instead of sugary drinks, which can contribute to spikes.

Monitor Portion Sizes

Pay attention to portion sizes to avoid overeating, which can lead to larger spikes.

Exercise After Eating

Engage in light physical activity, such as a walk, after eating to help your body use up some of the glucose from the meal.

Include Fiber-rich Sides

Add a side of vegetables, such as spinach or bell peppers, to increase the fiber content of your meal, aiding in blood sugar regulation.

Experiment with Timing

Try eating pancakes as part of a balanced meal later in the day, when your body might handle carbohydrates more efficiently.