Chef salad (1 piece)

Lunch

124 mg/dL avg. peak value

Usually causes a medium spike

6 Avg. Food Score on Ultrahuman App

54 % Ultrahuman Users got a STABLE response

How to consume chef salad without glucose spikes

Choose Mixed Greens

Opt for a variety of leafy greens such as spinach, kale, and arugula as the base for your salad. These are low in carbohydrates and help maintain stable blood sugar levels.

Include Lean Proteins

Add grilled chicken, turkey, or tofu to your salad. Lean proteins help slow down the digestion process, preventing rapid increases in glucose levels.

Incorporate Healthy Fats

Add avocado slices, nuts like almonds or walnuts, or seeds like chia or flaxseeds. Healthy fats can help slow carbohydrate absorption, reducing potential spikes.

Watch Your Dressing

Choose dressings that are low in sugar. Opt for vinegar-based dressings rather than creamy ones, or make your own using olive oil and vinegar or lemon juice.

Limit High-Carb Additions

Be cautious with toppings like croutons or sweetened dried fruits. These can quickly raise glucose levels. Consider using small amounts of whole grain bread pieces or unsweetened dried fruits instead.

Add Non-Starchy Vegetables

Include plenty of non-starchy vegetables such as cucumbers, bell peppers, and tomatoes for added fiber, which can help regulate blood sugar.

Monitor Portion Sizes

Be mindful of the portion sizes of ingredients like cheese or beans, which can add extra carbohydrates. Use them sparingly to balance your salad.

Stay Hydrated

Drink plenty of water with your meal. Staying hydrated can aid in digestion and help manage blood sugar levels.

Eat Mindfully

Take your time to chew and enjoy your meal. Eating slowly can help your body better manage glucose levels and improve digestive processes.

Regular Physical Activity

Engage in light physical activity, like a walk, after meals to help your body use glucose more effectively and prevent spikes.