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Whey Protein (Ultimate Nutrition) (1 Serving) and Blueberries (100 G)
Breakfast
105 mg/dL
avg. peak value
Usually causes a small spike
Avg. Food Score on Ultrahuman App
Ultrahuman Users got a STABLE response
How to consume blueberries, whey protein without glucose spikes
Pair with Fiber-Rich Foods
Combine your blueberries and whey protein with foods high in fiber, such as chia seeds or flaxseeds. Fiber helps slow down the absorption of sugar into the bloodstream.
Include Healthy Fats
Add a small portion of healthy fats like avocado or a handful of nuts (e.g., almonds, walnuts) to your meal. Fats can help stabilize blood sugar levels.
Consume Protein with Every Meal
Make sure to balance your meal with additional protein sources such as boiled eggs or Greek yogurt. Protein aids in slowing the release of sugar into the blood.
Opt for Smaller Portions
Instead of consuming a large quantity of blueberries at once, try eating smaller portions spread throughout the day to minimize spikes.
Add Non-Starchy Vegetables
Incorporate non-starchy vegetables like spinach, kale, or broccoli. These vegetables have a low impact on blood sugar and can improve overall glycemic control.
Monitor Timing
Eat your blueberries and whey protein alongside other meals rather than as a snack on their own. The other foods in the meal can help balance your blood sugar response.
Drink Water
Ensure you are drinking enough water throughout the day. Proper hydration can help your body maintain stable blood sugar levels.
Try Alternatives
If you find that blueberries cause a significant spike, consider switching to another berry like raspberries or strawberries, which may have a milder impact on your blood sugar.
Avoid Refined Carbs
Ensure that your meals do not include refined carbohydrates, such as white bread or sugary snacks, which can exacerbate blood sugar fluctuations.
Exercise Regularly
Engage in regular physical activity, such as a brisk walk or light exercise after meals. This can help your body manage blood sugar levels more effectively.
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