Soya with vegetables (1 piece)
Lunch
74 mg/dL
avg. peak value
Usually causes a small spike
Avg. Food Score on Ultrahuman App
Ultrahuman Users got a STABLE response
How to consume soya with vegetables without glucose spikes
Add Protein
Incorporate a source of lean protein like grilled chicken, tofu, or fish with your meal. Protein helps to slow down the absorption of glucose.
Include Healthy Fats
Add a small portion of healthy fats such as avocado, olive oil, or a handful of nuts. Fats can help moderate blood sugar spikes.
Choose Whole Grains
If you’re including grains, opt for quinoa, barley, or whole grain brown rice. These options are less likely to cause spikes.
Eat Non-Starchy Vegetables
Increase the proportion of non-starchy vegetables like spinach, broccoli, or kale in your dish. These vegetables have a minimal impact on glucose levels.
Control Portion Sizes
Be mindful of portion sizes, particularly for the soya component, to prevent overeating and large glucose spikes.
Incorporate Vinegar
Consider adding a splash of vinegar-based dressing to your vegetables, as the acetic acid in vinegar can help moderate blood sugar levels.
Stay Hydrated
Drink plenty of water with your meal, as hydration can influence glucose absorption and metabolism.
Eat Slowly
Take your time to eat and chew thoroughly, which can aid digestion and enhance satiety, potentially reducing post-meal glucose spikes.
Pre-Meal Exercise
Engage in light physical activity, such as a brisk walk, before your meal to improve insulin sensitivity and help manage post-meal glucose levels.
Monitor Meal Timing
Try to eat at regular intervals and avoid skipping meals to maintain steady blood sugar levels throughout the day.
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