Blueberries (100 G), Strawberries (100 G) and Raspberries (100 G)

Breakfast

145 mg/dL avg. peak value

Usually causes a medium spike

3 Avg. Food Score on Ultrahuman App

100 % Ultrahuman Users got an UNSTABLE response

How to consume blueberries, raspberries, strawberries without glucose spikes

Pair with Protein or Healthy Fats

Consider eating blueberries, raspberries, and strawberries with a source of protein such as Greek yogurt or cottage cheese, or healthy fats like nuts or seeds. This can help slow down the absorption of sugars.

Portion Control

Stick to a moderate portion size when consuming these berries. A smaller serving can help minimize the glucose spike.

Add Fiber

Incorporate high-fiber foods like chia seeds or ground flaxseeds into your fruit serving. Fiber can help slow down the digestion and absorption of sugars.

Combine with Whole Grains

Enjoy your berries as part of a meal that includes whole grains such as oatmeal or whole grain toast, which can help stabilize blood sugar levels.

Stay Hydrated

Drink water before or alongside your fruit intake to support overall metabolism and potentially reduce the impact on blood sugar.

Include Cinnamon

Adding a sprinkle of cinnamon to your berries can enhance flavor and may help in managing blood sugar levels.

Consume with a Balanced Meal

Incorporate berries into a balanced meal that includes a mix of macronutrients (proteins, fats, and carbohydrates) to help mitigate the glucose response.

Mindful Eating

Eat slowly and mindfully to give your body time to process the sugars in berries more efficiently.