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Beans on toast (1 piece)
Lunch
229 mg/dL
avg. peak value
Usually causes a large spike
Avg. Food Score on Ultrahuman App
Ultrahuman Users got an UNSTABLE response
How to consume Beans on toast without glucose spikes
Choose Whole Grain Bread
Opt for whole grain or seeded bread rather than white bread. Whole grain options are digested more slowly, which can help moderate blood sugar levels.
Add Protein
Incorporate a source of protein such as a poached egg, cottage cheese, or a handful of nuts. Protein helps slow down the absorption of carbohydrates.
Include Healthy Fats
Add a small amount of healthy fats like avocado, olive oil, or a sprinkling of chia seeds. Healthy fats can help to slow the rise in blood sugar.
Use Smaller Portions
Reduce the portion size of the beans and bread. Smaller portions lead to a smaller glucose response.
Add Vegetables
Incorporate low-carbohydrate vegetables like spinach, tomatoes, or bell peppers to your meal. The fiber in vegetables helps slow the absorption of sugar.
Cook Beans from Scratch
If possible, cook dried beans instead of using canned beans. This can help to avoid added sugars and preservatives that might be in canned beans.
Avoid High-Sugar Sauces
If you are using baked beans, check the label for added sugars. Choose a brand that has no added sugar or make your own sauce using tomatoes and spices.
Stay Hydrated
Drink plenty of water throughout the day. Adequate hydration can help your body process sugar more efficiently.
Eat Slowly
Eating slowly can help your body manage blood sugar levels better. Take your time to chew and savor each bite.
Monitor Blood Sugar Levels
Keep track of how your blood sugar responds to different meals. This can help you identify specific foods or combinations that work best for you.
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I didn't follow any fancy diet, yet managed to educate myself around food, and built a sustainable & healthy lifestyle.
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