German Bircher Muesli (100 G)

130 mg/dL

avg. peak value

Usually causes a medium spike

Avg. Food Score on Ultrahuman App

94%

Ultrahuman Users got an UNSTABLE response

Other related foods

How to consume german bircher muesli without glucose spikes

Add Protein

Incorporate a source of protein, such as Greek yogurt or cottage cheese, to your bircher muesli. Protein can help slow down the absorption of carbohydrates.

Include Healthy Fats

Add a handful of nuts or seeds, like almonds or chia seeds. Healthy fats can help moderate the increase in blood glucose levels.

Use Low-Sugar Ingredients

Opt for unsweetened plant-based milk or reduced-sugar dairy alternatives and avoid adding sweeteners. If needed, use a small amount of a low-sugar sweetener like Stevia.

Increase Fiber Content

Mix in extra fiber-rich ingredients such as oats, flaxseeds, or psyllium husk. Fiber helps to slow digestion and maintain steadier blood sugar levels.

Incorporate Berries

Use fruits like blueberries, strawberries, or raspberries, which have less impact on blood sugar compared to tropical fruits.

Portion Control

Serve smaller portions to manage the quantity of carbohydrates consumed in one sitting.

Mix with Low-Impact Grains

Combine with grains like quinoa or barley, which can have a more moderated effect on blood sugar.

Stay Hydrated

Drink a glass of water before your meal to help with digestion and satiety.

Exercise Moderation with Dried Fruits

If using dried fruits, ensure they are unsweetened and keep the quantity minimal, as they are more concentrated in sugars.

Monitor Meal Timing

Consume your muesli as part of a balanced meal rather than on its own, ensuring it includes protein and fat to balance the carbohydrate content.

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