Sugar (100 G)
Midnight Snack
147 mg/dL
Usually causes a medium spike
Avg. Food Score on Ultrahuman App
Ultrahuman Users got an UNSTABLE response
How to consume Sugar without glucose spikes
Combine Sugary Foods with Protein
Pair your sugary snack with a source of protein like nuts, cheese, or Greek yogurt. This can help slow down sugar absorption.
Add Healthy Fats
Include healthy fats such as avocado, nuts, or olive oil in your meals. They help stabilize blood sugar levels.
Eat Whole Fruits Instead of Juices
Whole fruits like apples, berries, and pears are better choices compared to fruit juices as they contain fiber that moderates sugar release.
Choose Whole Grains
Opt for whole grains such as quinoa, barley, and oats. They are digested more slowly than refined grains, leading to more stable blood sugar levels.
Incorporate Vegetables
Add non-starchy vegetables like broccoli, spinach, and kale to your diet. These are low in sugar and provide essential nutrients without causing spikes.
Stay Hydrated
Drinking water before and after consuming sugary foods can help dilute the sugar concentration in your bloodstream.
Practice Portion Control
Be mindful of the portion sizes of sugary foods. Smaller portions result in lower sugar intake and more manageable blood sugar levels.
Opt for Legumes
Include beans, lentils, and chickpeas in your meals. They are high in fiber and protein, which help in blood sugar regulation.
Eat Yogurt with Live Probiotics
Consuming plain yogurt with live probiotics can improve digestion and reduce blood sugar spikes.
Use Cinnamon
Adding a sprinkle of cinnamon to your foods can help improve insulin sensitivity and lower blood sugar levels.
Avoid Sugary Beverages
Replace sugary drinks with water, herbal tea, or beverages sweetened with stevia.
Get Active Post-Meal
Engage in light physical activity like a short walk after eating to help your body use up the sugar more effectively.
Monitor and Adjust
Keep track of your blood sugar levels to identify which foods and actions work best for you in maintaining stable levels.
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The concept of using CGM to guide your training and food plan is brilliant. The app is also very well laid out.
Rakannan - user since Jul 2021
I didn't follow any fancy diet, yet managed to educate myself around food, and built a sustainable & healthy lifestyle.
Athif Hasan - user since Sep 2021
Ultrahuman M1 has done what meal plans and diets have failed to do; make me better without all the restrictions.
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