Blackberries (1 Cup)

Dinner

116 mg/dL avg. peak value

Usually causes a small spike

7 Avg. Food Score on Ultrahuman App

60 % Ultrahuman Users got a STABLE response

How to consume Blackberries without glucose spikes

Pair with Protein

Combine blackberries with a source of protein, such as Greek yogurt, cottage cheese, or a handful of nuts. This can help slow down the absorption of sugars.

Add Healthy Fats

Incorporate healthy fats like avocado, chia seeds, or a small portion of nuts to your blackberry snack. These can help moderate the impact on blood sugar levels.

Portion Control

Be mindful of the quantity of blackberries you consume. Opt for smaller portions to minimize the glucose spike.

Combine with Fiber

Mix blackberries with other high-fiber foods, such as oatmeal or quinoa. Fiber can help slow down sugar absorption.

Stay Hydrated

Drink water before or with your blackberry snack. Proper hydration can aid in maintaining stable blood sugar levels.

Eat Blackberries as Part of a Meal

Incorporate blackberries into a balanced meal rather than eating them on their own. Ensure your meal includes protein, fiber, and healthy fats.

Monitor Timing

Pay attention to the timing of consuming blackberries. Eating them post-exercise or during an active part of your day may help your body manage the glucose spike better.

Stay Active

Engage in light physical activity, like a short walk, after consuming blackberries to help your body utilize the glucose efficiently.

Include Cinnamon

Sprinkle a small amount of cinnamon on your blackberries. Cinnamon is known to help regulate blood sugar levels.

Choose Whole Foods

Whenever possible, eat blackberries in their whole form rather than in juices or processed forms, which may have a more significant impact on blood sugar levels.