Salad with broccoli, carrot, tomato, zucchini, spinach, soya (1 grams)

Lunch

126 mg/dL avg. peak value

Usually causes a small spike

5 Avg. Food Score on Ultrahuman App

60 % Ultrahuman Users got a STABLE response

How to consume salad with broccoli, carrot, tomato, zucchini, spinach, soya without glucose spikes

Add Healthy Fats

Include a small amount of healthy fats like avocado or a handful of nuts (such as almonds or walnuts) to your salad. This can help slow down the digestion and absorption of carbohydrates.

Incorporate Protein

Add a source of lean protein such as grilled chicken, tofu, or chickpeas. Protein can help stabilize blood sugar levels and provide a feeling of fullness.

Use Vinegar-Based Dressing

Opt for a dressing made with vinegar, such as balsamic or apple cider vinegar, mixed with olive oil. Vinegar can help in moderating blood sugar levels after a meal.

Limit High-Sugar Ingredients

Keep the portions of higher sugar vegetables like carrots and tomatoes moderate. Focus more on the less sweet vegetables like spinach, broccoli, and zucchini.

Eat Slowly and Mindfully

Take your time to chew your food thoroughly. Eating slowly can help in better digestion and a slower release of glucose into the bloodstream.

Balance with Fiber-Rich Foods

Consider adding more fiber-rich ingredients, such as chia seeds or flaxseeds, to the salad. Fiber aids in slowing down digestion and can help in managing blood sugar spikes.

Include Lemon or Lime Juice

Squeeze some lemon or lime juice over your salad. The acidity can help in reducing the rate at which the carbohydrates are absorbed.

Pair with Whole Grains

If you need to add more bulk to your meal, include a small serving of whole grains like quinoa or brown rice, which can provide additional nutrients without causing a large glucose spike.

Stay Hydrated

Drink a glass of water before eating your salad. Proper hydration helps in maintaining blood sugar levels and aids in digestion.

Monitor Portion Sizes

Be mindful of the portion sizes of your salad ingredients, especially those that are more starchy or sugary, to keep the glucose response in check.