Blueberries (100 G) and Raspberries (100 G)

122 mg/dL

avg. peak value

Usually causes a small spike

Avg. Food Score on Ultrahuman App

67%

Ultrahuman Users got a STABLE response

Other related foods

How to consume Blueberries, Raspberries without glucose spikes

Pair with Protein

Combine blueberries and raspberries with a source of protein like Greek yogurt or cottage cheese. This can help to slow down the absorption of sugar into the bloodstream.

Add Healthy Fats

Include healthy fats such as a handful of almonds, walnuts, or a few slices of avocado. These fats can help moderate the glucose spike.

Mix with Fiber-Rich Foods

Add foods high in fiber, such as chia seeds or flaxseeds, to your berry servings. Fiber slows digestion and can reduce a glucose spike.

Drink Water

Ensure you drink plenty of water when consuming berries. This helps to dilute the sugar content and aids in better digestion.

Smaller Portions

Reduce the portion size of blueberries and raspberries you consume at one time. Smaller amounts will naturally lead to a smaller glucose response.

Spread Out Consumption

Instead of consuming a large amount of berries in one sitting, spread them out throughout the day in smaller portions.

Combine with Vegetables

Mix berries into a salad with leafy greens and other non-starchy vegetables. The fiber and nutrients in the vegetables can help mitigate the glucose spike.

Avoid Processed Sugars

When eating berries, avoid adding any extra sugars or consuming them with other sugary foods or beverages. This can prevent compounding the glucose effect.

Choose Whole Grains

If you're adding berries to a meal, choose whole grain options like oatmeal or quinoa, as opposed to refined grains. Whole grains are digested more slowly, which can help keep blood sugar levels stable.

Moderate Exercise

Engage in a short walk or light exercise after consuming berries. Physical activity helps to lower blood sugar levels by increasing insulin sensitivity.

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