6 Inches Italian BMT (Subway) (1 Serving)

150 mg/dL

avg. peak value

Usually causes a large spike

Avg. Food Score on Ultrahuman App

69%

Ultrahuman Users got an UNSTABLE response

How to consume 6" Italian Bmt without glucose spikes

Add Fiber-Rich Vegetables

Include vegetables like spinach, lettuce, tomatoes, cucumbers, and bell peppers to your sandwich. These vegetables can help slow down the absorption of carbohydrates.

Choose Whole Grain Bread

Opt for whole grain or whole wheat bread instead of white bread to increase fiber intake and reduce the rate of glucose absorption.

Include Healthy Fats

Add healthy fats like avocado or a small amount of olive oil. These can help balance your meal and slow the digestion process.

Incorporate Lean Proteins

Ensure your sandwich includes lean protein sources, such as turkey or chicken breast, in addition to the Italian BMT meats. Proteins can help stabilize blood sugar levels.

Drink Water or Unsweetened Beverages

Avoid sugary drinks and choose water, unsweetened tea, or another no-calorie beverage to accompany your meal.

Eat Smaller Portions

If possible, eat half of the sandwich and save the rest for later. Smaller portions can help manage glucose levels more effectively.

Include a Side Salad

Pair your sandwich with a side salad containing leafy greens and non-starchy vegetables to add more fiber and nutrients to your meal.

Moderate Your Overall Carb Intake

Be mindful of other carbohydrate sources in your meal. Avoid adding chips or high-carb sides that can contribute to the glucose spike.

Engage in Light Physical Activity

After your meal, take a short walk or engage in light physical activity to help your body use up some of the glucose.

Monitor Your Blood Sugar

Keep track of your blood sugar levels before and after eating to understand how your body responds and make necessary adjustments to your diet.

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