Mango (1 Mango) and Apple (1 Medium (2 3/4 Inches Dia) (Approx 3 Per Lb))
Dinner
130 mg/dL
Usually causes a large spike
Avg. Food Score on Ultrahuman App
Ultrahuman Users got an UNSTABLE response
How to consume Apple, Mango without glucose spikes
Pair with Protein
Add a source of protein such as Greek yogurt, cottage cheese, or a handful of nuts when consuming apple and mango. This can help slow down the absorption of sugar.
Incorporate Healthy Fats
Include healthy fats like avocado slices, chia seeds, or a small portion of cheese with your fruits to stabilize blood sugar levels.
Eat with Fiber
Combine apple and mango with high-fiber foods like a small portion of oats, a fiber-rich cereal, or a whole grain cracker. This helps slow the release of sugars into the bloodstream.
Limit Portion Size
Reduce the portion size of apple and mango to avoid a significant increase in blood sugar. Smaller amounts can have a lesser impact.
Opt for a Balanced Meal
Ensure that your meal includes a balance of proteins, fats, and fiber. For example, have a small serving of grilled chicken, a side of vegetables, and a smaller portion of apple and mango.
Drink Water
Drink a glass of water before eating apple and mango. It can help fill you up and reduce the quantity you consume, which can help prevent a large spike.
Add Cinnamon
Sprinkle a small amount of cinnamon on your apple and mango. Cinnamon has been shown to help regulate blood sugar levels.
Choose Lower-Sugar Varieties
If possible, choose varieties of apples and mangoes that are lower in sugar content. Some types of apples, like Granny Smith, are lower in natural sugars.
Consume Post-Exercise
Eating these fruits after a workout can be beneficial as your body will use the sugar to replenish energy stores, leading to less of a spike in blood glucose.
Monitor Timing
Avoid eating apple and mango on an empty stomach. Instead, have them as part of a meal or a snack with other macronutrients to mitigate the spike.
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