English Flat White (1 Coffee Cup (6 Fl Oz)), Rusk Toast (1 Rusk), English Overnight Oats (1 Cup) and English Berry Smoothie (1 Cup)

132 mg/dL

avg. peak value

Usually causes a medium spike

Avg. Food Score on Ultrahuman App

100%

Ultrahuman Users got an UNSTABLE response

How to consume english flat white, rusk toast | english overnight oats, english berry smoothie without glucose spikes

Switch to Whole Grains

Opt for whole grain or whole wheat rusk toast instead of regular rusk toast. Whole grains are generally slower to digest, providing a more gradual release of glucose.

Incorporate Healthy Fats

Add a sprinkle of chia seeds, flaxseeds, or nuts to your overnight oats. Healthy fats can slow down the absorption of carbohydrates.

Add Protein to Meals

Include a source of protein such as Greek yogurt or a small amount of peanut butter with your overnight oats or as a topping for your rusk toast. Protein can help balance your blood sugar levels.

Choose Berries Wisely

Use berries like strawberries or blueberries, which have a lower impact on blood sugar compared to some other fruits. Adding them fresh to your smoothie can enhance the nutrient profile without causing a significant spike.

Limit Portion Sizes

Be mindful of the portion sizes of the foods you consume. Smaller portions can help mitigate blood sugar spikes.

Pair Foods Strategically

Combine your flat white coffee with a small handful of nuts or a boiled egg. The proteins and fats can help stabilize blood sugar.

Stay Hydrated

Drink plenty of water throughout the day. Proper hydration supports overall metabolism and can aid in maintaining stable blood sugar levels.

Try Alternative Sweeteners

If you add sweeteners to your overnight oats or smoothies, consider using ones like stevia or monk fruit, which do not affect blood sugar levels.

Opt for Low-Fat Dairy

If you use milk in your flat white, opt for a low-fat or plant-based alternative like almond milk, which may have a less pronounced impact on blood glucose levels.

Monitor Your Responses

Keep track of how your body responds to different foods and meal combinations. This can help you tailor your diet to better manage your blood sugar levels.

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