Protein shake (1 piece)

Breakfast

114 mg/dL avg. peak value

Usually causes a small spike

7 Avg. Food Score on Ultrahuman App

68 % Ultrahuman Users got a STABLE response

How to consume Protein Shake without glucose spikes

Add Fiber

Incorporate a source of fiber into your protein shake to slow down glucose absorption. Consider adding chia seeds or flaxseeds, which are both excellent options.

Include Healthy Fats

Add a spoonful of nut butter or a small amount of avocado to your shake. Healthy fats can help moderate the release of glucose into the bloodstream.

Opt for Low Sugar

Choose a protein powder with little to no added sugars. Some protein powders contain hidden sugars that can contribute to glucose spikes.

Use Whole Foods

Blend in low-sugar fruits such as berries (e.g., strawberries or blueberries) to your shake, which generally have a minimal impact on blood sugar.

Drink Slowly

Sip your protein shake gradually rather than consuming it all at once, as this can help your body process the nutrients more steadily.

Pair with Non-Starchy Vegetables

Consume your shake alongside a small portion of non-starchy vegetables like spinach or kale. These can help regulate blood sugar levels.

Pre-Meal Exercise

Engage in light exercise such as a short walk before consuming your protein shake to help your muscles use up glucose more effectively.

Hydrate

Drink water before having your shake to help your body digest and process nutrients without causing a rapid increase in glucose levels.