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

Portion Control

Reduce the portion size of your flat white and consider using a smaller cup to limit the amount of milk consumed at once.

Choose Low-Sugar Additions

Opt for unsweetened almond milk or oat milk in your flat white, and avoid adding sugar or sweet syrups.

Rusk Toast Alternatives

Replace rusk toast with whole grain or multigrain bread, which digests slower and helps maintain stable blood sugar levels.

Modify Overnight Oats

Prepare overnight oats using steel-cut oats or rolled oats, and add a protein source like Greek yogurt or a handful of almonds to slow digestion.

Berry Choices

Select berries like strawberries, blueberries, or raspberries for your smoothie, as they are naturally lower in sugar and have a slower effect on blood sugar levels.

Incorporate Healthy Fats

Add healthy fats like chia seeds, flaxseeds, or a tablespoon of nut butter to your oats or smoothie to help stabilize blood sugar.

Add Protein

Include a scoop of protein powder or a spoonful of Greek yogurt in your smoothie to ensure you're getting a balance of macronutrients, which can help moderate glucose spikes.

Increase Fiber Intake

Add fiber-rich ingredients such as chia seeds, flaxseeds, or a small handful of nuts to your breakfast choices.

Limit Fruit Juice

If using fruit juice in your smoothie, reduce the quantity or eliminate it entirely in favor of whole fruits to minimize rapid sugar absorption.

Mind Your Timing

Consider eating your meal or drinking your beverage slower, giving your body more time to process the carbohydrates.

Stay Hydrated

Drink water before or alongside your meal to help manage blood sugar levels and prevent overconsumption of higher-sugar beverages.

Regular Exercise

Engage in moderate physical activity after consuming meals, which can help your body use up glucose more efficiently.

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