Berries (1 Cup)

Lunch

119 mg/dL avg. peak value

Usually causes a medium spike

7 Avg. Food Score on Ultrahuman App

52 % Ultrahuman Users got a STABLE response

How to consume Berries without glucose spikes

Pair with Proteins

Add a source of protein like Greek yogurt or cottage cheese when consuming berries. This can help slow down the absorption of sugars and prevent a spike in glucose levels.

Incorporate Healthy Fats

Include healthy fats such as nuts, seeds, or avocado with your berry intake. These can help moderate blood sugar responses by slowing digestion.

Opt for Smaller Portions

Reduce the portion size of berries you consume in one sitting. Smaller portions can lead to a more manageable glucose response.

Choose Lower-Sugar Berries

Opt for berries like strawberries or raspberries, which generally have a lower sugar content compared to other berries such as blueberries.

Stay Active

Engage in light physical activity, like a brisk walk, after consuming berries. This can help your body use up the glucose more efficiently.

Hydrate Well

Drink plenty of water throughout the day to help manage blood sugar levels and support overall metabolism.

Combine with Fiber-Rich Foods

Eat berries alongside foods high in fiber, such as oats or whole grain crackers. Fiber can slow down the absorption of sugars.

Monitor Timing

Consume berries at times when your body might better handle a glucose spike, such as right before or after physical activity.

Experiment with Timing of Consumption

Some people find that eating berries earlier in the day results in a better glucose response compared to eating them later.

Monitor and Adjust

Keep track of your body's response to different types and quantities of berries, and adjust your consumption patterns accordingly for optimal glucose management.