Toasted Mixed Grain Bread (Includes Whole Grain and 7 Grain) (1 Slice), Goats Cheese (Soft) (100 G), Espresso Coffee (1 Espresso Cup (2 Fl Oz)) and Alpro - Rice Milk Light (Rijst Melk) (1 ml)

Breakfast

132 mg/dL avg. peak value

Usually causes a large spike

3 Avg. Food Score on Ultrahuman App

92 % Ultrahuman Users got an UNSTABLE response

How to consume alpro - rice milk light (rijst melk), espresso coffee, goats cheese (soft), toasted mixed grain bread (includes whole grain and 7 grain) without glucose spikes

Pair with Protein or Healthy Fats

Incorporate a source of protein or healthy fats with your meal to slow down the absorption of glucose. Consider adding a handful of almonds or a tablespoon of chia seeds to your meal.

Opt for Whole Grain Bread

Ensure that the bread you are using is truly whole grain and try to choose one with minimal added sugars and preservatives. Look for bread options with high fiber content.

Consume Smaller Portions

Pay attention to portion sizes of high-carbohydrate foods like rice milk and bread. Opt for smaller portions to help manage glucose spikes.

Add Non-Starchy Vegetables

Incorporate non-starchy vegetables like spinach, kale, or cucumbers into your meal. These foods are low in carbohydrates and can help balance your meal.

Choose a Different Milk Alternative

Consider trying a different milk alternative with a lower carbohydrate content, such as unsweetened almond milk or coconut milk.

Monitor Timing of Intake

Spread out the consumption of the high-carbohydrate components of your meal. For instance, have your bread at a different time than your rice milk.

Stay Hydrated

Ensure you are drinking plenty of water throughout the day. Proper hydration can aid in better glucose management.

Include Vinegar

Add a small amount of vinegar, such as apple cider vinegar, to your meal. It may help improve insulin sensitivity and reduce glucose spikes.

Incorporate Physical Activity

Engage in light physical activity, such as a short walk, after eating to help stabilize blood sugar levels.

Mindful Eating

Eat slowly and focus on savoring each bite. This practice can help with satiety and prevent overeating, potentially reducing glucose spikes.