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

Choose a Low-Sugar Protein Powder

Opt for a protein powder that contains minimal added sugars or artificial sweeteners to help keep blood sugar levels stable.

Add Fiber

Incorporate fiber-rich ingredients like chia seeds, flaxseeds, or a small portion of oats into your shake to slow down the digestion process and prevent rapid glucose spikes.

Include Healthy Fats

Add healthy fats such as avocado, almond butter, or a small amount of coconut oil to your shake. These can help slow the absorption of glucose.

Use Whole Fruits

If you add fruit to your shake, choose options like berries or an apple, which are generally lower in sugar compared to tropical fruits.

Balance with Non-Starchy Vegetables

Consider adding a handful of spinach or kale to your shake. These vegetables are low in carbohydrates and can contribute to a gradual release of glucose.

Monitor Portion Sizes

Be mindful of the portion sizes of all ingredients to avoid excessive calorie intake, which can impact blood sugar levels.

Consume Gradually

Drink your protein shake slowly rather than quickly to allow for a more gradual absorption of nutrients and sugars.

Stay Hydrated

Ensure that you're drinking plenty of water throughout the day, as proper hydration can aid in maintaining healthy blood sugar levels.

Opt for Regular Exercise

Engage in regular physical activity as it helps improve insulin sensitivity and can mitigate blood sugar spikes after meals.

Track and Adjust

Keep track of your blood sugar levels after consuming the shake and adjust ingredients or portions as needed to find what works best for your body.