Blueberries (100 G)
Dinner
119 mg/dL
Usually causes a medium spike
Avg. Food Score on Ultrahuman App
Ultrahuman Users got a STABLE response
How to consume Blueberries without glucose spikes
Portion Control
Limit your serving size of blueberries to a small portion, such as half a cup, to help manage the glucose response.
Pair with Protein
Consume blueberries with a source of protein like Greek yogurt, cottage cheese, or a handful of nuts to slow glucose absorption.
Add Healthy Fats
Combine blueberries with healthy fats such as avocado, chia seeds, or a bit of nut butter to stabilize blood sugar levels.
Incorporate Fiber
Eat blueberries with high-fiber foods like oatmeal, whole grain bread, or a small apple to help mitigate glucose spikes.
Stay Hydrated
Drink plenty of water before and after consuming blueberries to help maintain stable blood sugar levels.
Exercise Moderation
Engage in light physical activity, such as a short walk, after eating blueberries to help utilize the glucose more efficiently.
Monitor Timing
Have blueberries as part of a meal rather than as a standalone snack. Eating them with other foods can help slow digestion.
Include Vegetables
Add blueberries to a salad with leafy greens, cucumbers, and bell peppers to increase nutrient intake without impacting glucose significantly.
Try Fermented Products
Pair blueberries with fermented foods like plain kefir or sauerkraut, which can aid in digestion and promote better glucose control.
Cook with Caution
Opt for fresh or frozen blueberries rather than dried, as dried blueberries can be more concentrated in sugars.
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