Subway (1 piece)

Lunch

143 mg/dL avg. peak value

Usually causes a large spike

4 Avg. Food Score on Ultrahuman App

76 % Ultrahuman Users got an UNSTABLE response

How to consume Subway without glucose spikes

Choose Whole Grain Bread

Opt for whole grain or multigrain bread instead of white bread to provide more fiber, which helps moderate blood sugar levels.

Include Lean Proteins

Add lean protein sources like turkey, chicken breast, or roast beef to your sandwich. Proteins slow down the absorption of sugar in your bloodstream.

Add Healthy Fats

Incorporate healthy fats such as avocado or a small amount of cheese. These can help slow digestion and prevent rapid glucose spikes.

Load Up on Vegetables

Enhance your sandwich with plenty of non-starchy vegetables like spinach, lettuce, cucumbers, and tomatoes to add fiber and nutrients.

Limit High-Sugar Sauces

Choose lighter or no-calorie sauces and dressings like mustard or vinegar-based options instead of high-sugar sauces.

Watch Portion Sizes

Consider ordering a smaller-sized sandwich or eating half of a regular sandwich to manage portion control and minimize spikes.

Eat Slowly and Mindfully

Take your time eating and chew thoroughly to help regulate your body's response to food.

Stay Hydrated

Drink plenty of water before and during your meal, which can help you feel fuller and potentially reduce food intake.

Go for a Side Salad

Instead of chips or a cookie, choose a side salad with a light dressing to add more fiber and balance your meal.

Engage in Light Physical Activity

After eating, take a short walk or engage in light physical activity to help your muscles use up some of the glucose from your meal.