Muesli (Dried Fruit and Nuts) (1 Cup)
Breakfast
139 mg/dL
Usually causes a medium spike
Avg. Food Score on Ultrahuman App
Ultrahuman Users got an UNSTABLE response
How to consume muesli (dried fruit and nuts) without glucose spikes
Choose Muesli with Less Dried Fruit
Opt for a muesli mix that has a higher proportion of whole grains and seeds compared to dried fruit, as dried fruits can be high in natural sugars.
Add Fresh Fruit Instead
Replace dried fruit with fresh fruit like berries, apples, or pears. These have lower sugar content and can help in maintaining stable glucose levels.
Include More Nuts and Seeds
Increase the proportion of nuts and seeds in your muesli. Almonds, walnuts, and chia seeds are great options that add protein and healthy fats, which can help stabilize blood sugar levels.
Incorporate Protein
Add a source of protein such as Greek yogurt or cottage cheese to your muesli. Protein can help slow the absorption of carbohydrates, leading to more stable glucose levels.
Use Unsweetened Milk or Plant-Based Milk
Choose unsweetened almond milk, soy milk, or regular milk without added sugars. This can help avoid unnecessary sugar intake.
Add Cinnamon
Sprinkle a bit of cinnamon on your muesli. Some studies suggest that cinnamon can help improve blood sugar regulation.
Portion Control
Be mindful of your portion sizes. Eating smaller, more controlled servings can help manage your blood sugar spikes better.
Pre-soak the Muesli
Letting your muesli soak in milk or yogurt overnight can help in breaking down some of the carbohydrates, making them easier to digest and metabolize.
Combine with a Fiber Supplement
Adding an extra fiber supplement like psyllium husk can help slow down carbohydrate absorption.
Monitor and Adjust
Keep track of your blood sugar levels after eating muesli and adjust the ingredients and portions as needed to find the right balance for you.
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