Homemade Granola (100 G)
Breakfast
122 mg/dL
Usually causes a medium spike
Avg. Food Score on Ultrahuman App
Ultrahuman Users got an UNSTABLE response
How to consume Homemade Granola without glucose spikes
Incorporate Protein
Add a source of protein like Greek yogurt, cottage cheese, or a handful of nuts to your granola. Protein helps stabilize blood sugar levels and slows the absorption of carbohydrates.
Add Healthy Fats
Mix in seeds such as chia, flax, or pumpkin seeds. Healthy fats can help slow digestion and prevent rapid spikes in glucose.
Use Low-Sugar Sweeteners
Switch out high-sugar ingredients in your granola for alternatives like stevia, monk fruit, or a small amount of pure maple syrup. These options have a lower impact on blood sugar levels.
Include Fiber-Rich Ingredients
Opt for ingredients high in fiber such as oats, barley flakes, and quinoa flakes. Fiber helps slow the absorption of sugar into the bloodstream.
Add Spices
Sprinkle in cinnamon or nutmeg. These spices can help improve insulin sensitivity and reduce blood sugar spikes.
Control Portion Sizes
Be mindful of the portion size of granola you consume. Eating smaller portions can help prevent excessive glucose spikes.
Pair with Low-Sugar Fruits
Include fruits like berries (strawberries, raspberries, blueberries) in your granola mix. These fruits have less impact on blood sugar levels compared to other, higher-sugar fruits.
Avoid Dried Fruits
If you wish to include dried fruits, do so sparingly. Many dried fruits can be high in sugar and may contribute to glucose spikes.
Hydrate
Drink water with your meal. Proper hydration can aid in digestion and help regulate blood sugar levels.
Eat Slowly
Take your time to eat your meal. Eating slowly can help your body manage the absorption of sugars more effectively.
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