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How to consume Blueberries, Raspberries without glucose spikes

Pair with Protein

Consume blueberries and raspberries with a source of protein, such as Greek yogurt or cottage cheese, to help slow down the absorption of sugars.

Incorporate Healthy Fats

Add a handful of nuts, like almonds or walnuts, to your berry serving. Healthy fats can help stabilize blood sugar levels.

Include Fiber-Rich Foods

Eat berries alongside fiber-rich foods such as chia seeds or flaxseeds. Fiber can help reduce glucose spikes by slowing digestion.

Opt for Smaller Portions

Reduce the serving size of blueberries and raspberries to limit the amount of sugar consumed, while still enjoying their benefits.

Add Non-Starchy Vegetables

Combine your berries with non-starchy vegetables like spinach or kale in a salad. The additional fiber and nutrients can aid in glucose management.

Stay Hydrated

Drink a glass of water before consuming berries to help with digestion and to prevent a spike in glucose levels.

Eat Berries as Part of a Balanced Meal

Include them as a dessert after a meal that has a balance of protein, fats, and complex carbohydrates to minimize glucose spikes.

Monitor Timing

Eat berries as part of your breakfast or as a morning snack when your body's insulin sensitivity may be higher.

Stay Active

Engage in light physical activity, such as a short walk, after eating berries to help your body use glucose more efficiently.

Choose Unprocessed Forms

Stick to fresh or frozen berries without added sugars or syrups to avoid unnecessary glucose increases.

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