Whole Wheat Bread (Commercial) (1 Slice)

Lunch

184 mg/dL avg. peak value

Usually causes a large spike

2 Avg. Food Score on Ultrahuman App

86 % Ultrahuman Users got an UNSTABLE response

How to consume Whole Wheat Bread (Commercial) without glucose spikes

Portion Control

Limit the portion size of whole wheat bread you consume. Smaller quantities can lead to a more manageable increase in glucose levels.

Pair with Protein

Combine whole wheat bread with a source of protein such as eggs, chicken, or tofu. Proteins help slow down the digestion and absorption of carbohydrates, resulting in a more gradual rise in blood sugar.

Add Healthy Fats

Include healthy fats like avocado, nuts, or olive oil with your meal. Fats can help slow down the absorption of carbohydrates, which can prevent large spikes in glucose.

Incorporate Fiber-Rich Foods

Add high-fiber foods like vegetables, legumes, or chia seeds to your meal. Fiber aids in slowing the digestion process, thus minimizing rapid glucose spikes.

Stay Hydrated

Drink plenty of water throughout the day. Adequate hydration helps your body regulate blood sugar levels more effectively.

Physical Activity

Engage in light physical activity, such as a short walk, after consuming whole wheat bread. Exercise aids in lowering blood sugar by increasing insulin sensitivity and glucose uptake by muscles.

Consider Vinegar

Consume a small amount of vinegar, like apple cider vinegar, before or with your meal. It has been shown to improve insulin sensitivity and reduce blood sugar responses.

Eat Slowly and Mindfully

Take your time to chew your food thoroughly and enjoy your meal, which can help in moderating blood sugar levels by promoting better digestion.

Opt for Whole Grains

If possible, choose whole grain alternatives with more grains and seeds, as they might have a lower impact on your glucose levels compared to commercial whole wheat bread.

Monitor and Adjust

Keep track of your blood sugar levels after consuming whole wheat bread and adjust your dietary habits accordingly to learn what combinations work best for your body.