Breakfast Shake (1 Cup)
Breakfast
120 mg/dL
Usually causes a medium spike
Avg. Food Score on Ultrahuman App
Ultrahuman Users got an UNSTABLE response
How to consume Breakfast Shake without glucose spikes
Add Fiber-Rich Ingredients
Incorporate chia seeds, flaxseeds, or psyllium husk into your shake to increase fiber content, which can help slow the absorption of sugars.
Choose Low-Sugar Fruits
Opt for berries such as strawberries, blueberries, or raspberries instead of high-sugar fruits like bananas or mangoes.
Include Healthy Fats
Add sources of healthy fats like avocado, almond butter, or coconut oil to your shake. These fats can slow down the digestion and absorption of carbohydrates.
Protein Boost
Increase the protein content by adding Greek yogurt, cottage cheese, or a protein powder that has minimal sugar. Protein can help maintain stable blood sugar levels.
Use Unsweetened Milk Alternatives
Select unsweetened almond milk, coconut milk, or oat milk instead of sweetened dairy or non-dairy milks.
Avoid Added Sugars
Skip any added sugars or sweeteners. If sweetness is needed, consider using a small amount of natural sweeteners like stevia or monk fruit extract, which have minimal impact on blood sugar.
Portion Control
Pay attention to the portion size of your breakfast shake. Consuming a smaller quantity can help manage glucose spikes.
Pre-Mix with Water
Dilute your shake with water to reduce the concentration of carbohydrates, making it easier for your body to process.
Add Leafy Greens
Incorporate spinach, kale, or other leafy greens into your shake. They add nutrients and fiber without significantly increasing carbohydrate content.
Monitor Timing
Consider the timing of your shake. Having it after some physical activity in the morning may help your body manage the sugar better.
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