Tempeh (100 G)

118 mg/dL

avg. peak value

Usually causes a small spike

Avg. Food Score on Ultrahuman App

80%

Ultrahuman Users got a STABLE response

How to consume tempeh without glucose spikes

Pair with Non-Starchy Vegetables

Combine tempeh with vegetables like broccoli, spinach, or cauliflower. These veggies are low in carbs and can help moderate the glucose response.

Incorporate Healthy Fats

Add healthy fats such as avocado, nuts, seeds, or olive oil to your meal. Fats can slow down the digestion of carbs, leading to a more gradual rise in blood sugar.

Eat Smaller Portions

Reduce the portion size of tempeh to prevent a larger glucose spike. Consider eating smaller, more frequent meals instead.

Include Protein-Rich Foods

Pair tempeh with foods high in protein like eggs, chicken breast, or legumes. Protein can help stabilize blood sugar levels.

Opt for Whole Grains

If you want to add grains to your meal, choose options such as quinoa or barley. These grains have a slower effect on blood sugar compared to refined grains.

Hydrate Adequately

Drink water before and during your meal to help regulate your blood sugar levels. Staying hydrated can assist in the efficient processing of foods.

Practice Mindful Eating

Eat slowly and savor your food. Chewing thoroughly can aid digestion and help manage blood sugar spikes.

Add Fermented Foods

Include fermented foods like kimchi or sauerkraut in your meal. These can benefit gut health and potentially aid in better glucose management.

Use Vinegar

Incorporate a small amount of vinegar, such as in a salad dressing. Vinegar can improve insulin sensitivity and help in controlling blood sugar levels.

Monitor Your Blood Sugar

Keep track of your blood sugar levels before and after eating tempeh to understand how it affects you personally. Adjust your portions and combinations as needed based on your observations.

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