Milk (1 Cup) and Bread (100 G)
Dinner
182 mg/dL
avg. peak value
Usually causes a large spike
Avg. Food Score on Ultrahuman App
Ultrahuman Users got an UNSTABLE response
How to consume Bread, Milk without glucose spikes
Portion Control
Reduce the portion size of bread and milk to minimize the spike in glucose levels. This helps in regulating the insulin response.
Choose Whole Grain Bread
Opt for whole grain or multi-grain bread instead of white bread. These contain more fiber, which can slow down the absorption of sugars.
Pair with Protein
Combine your bread and milk with a source of protein, such as eggs, lean meat, or yogurt. Protein helps to stabilize blood sugar levels by slowing digestion.
Include Healthy Fats
Adding healthy fats, like avocado or nuts, to your meal can help blunt the rise in glucose levels by slowing carbohydrate absorption.
Add Fiber-Rich Foods
Incorporate foods like vegetables or legumes into your meal. The additional fiber can help slow the digestion process and reduce glucose spikes.
Drink Water or Herbal Tea
Replace milk with water or unsweetened herbal tea to reduce the amount of lactose and overall carbohydrate intake.
Opt for Fermented Dairy
If you enjoy milk, consider fermented options like kefir or plain yogurt, as they tend to have a lower impact on blood sugar levels.
Be Active Post-Meal
Engage in light physical activity after eating, such as a short walk, to help your body utilize glucose more efficiently.
Monitor Timing
Spread out your intake of bread and milk throughout the day rather than consuming large quantities in one sitting.
Consider Alternatives
Look for bread and milk alternatives that are lower in carbohydrates, such as almond milk or bread made from low-carb ingredients like almond or coconut flour.
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