Cottage Cheese (4 Oz) and Blueberries (1 Oz)
Lunch
106 mg/dL
avg. peak value
Usually causes a medium spike
Avg. Food Score on Ultrahuman App
Ultrahuman Users got a STABLE response
How to consume blueberries, cottage cheese without glucose spikes
Portion Control
Start by reducing the portion sizes of both blueberries and cottage cheese. Monitor how your body responds to smaller amounts to find the optimal serving that minimizes glucose spikes.
Combine with Protein
Pair your blueberries and cottage cheese with a source of lean protein, such as grilled chicken or turkey slices, to help slow down the digestion of carbohydrates.
Add Fiber
Incorporate high-fiber foods like chia seeds or flaxseeds into your meal. These can be mixed into the cottage cheese to increase fiber intake and help stabilize blood sugar levels.
Include Healthy Fats
Add a small portion of nuts, such as almonds or walnuts, to your meal. The healthy fats can further slow carbohydrate absorption, reducing the spike.
Balance with Vegetables
Complement your meal with non-starchy vegetables like spinach or kale. These vegetables can help balance the meal and provide additional nutrients.
Stay Hydrated
Drink plenty of water with your meal. Staying hydrated can aid digestion and potentially help in maintaining stable blood sugar levels.
Monitor Timing
Consider eating blueberries and cottage cheese at different times rather than together. This might help in spreading out the carbohydrate load more effectively.
Exercise After Eating
Engage in light physical activity, such as a walk, after your meal. Exercise can help utilize the glucose and prevent spikes.
Mindful Eating
Eat slowly and pay attention to your body's signals. This practice can help you recognize when you are full, preventing overconsumption.
Regular Monitoring
Keep track of your blood sugar levels before and after meals to understand how different foods and combinations affect you personally. Adjust your meals accordingly.
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