Ham and Cheese Sandwich (1 Sandwich)

138 mg/dL

avg. peak value

Usually causes a medium spike

Avg. Food Score on Ultrahuman App

78%

Ultrahuman Users got an UNSTABLE response

Other related foods

How to consume Ham And Cheese Sandwich without glucose spikes

Choose Whole Grain or Whole Wheat Bread

Opt for whole grain or whole wheat bread instead of white bread for your sandwich. These alternatives are digested more slowly and help maintain steadier blood sugar levels.

Add Fiber-Rich Vegetables

Include fiber-rich vegetables in your sandwich like lettuce, spinach, or cucumbers. These can slow down the digestion process and help moderate blood sugar levels.

Include a Healthy Fat Source

Add a source of healthy fats such as avocado slices or a small amount of olive oil spread. Healthy fats can help slow the absorption of carbohydrates.

Portion Control

Pay attention to portion sizes. Consider having a smaller sandwich or an open-faced option, reducing the amount of bread and thus the overall carbohydrate intake.

Incorporate Lean Protein

Ensure your ham is lean and consider adding additional sources of protein like grilled chicken or turkey. Protein can help stabilize blood sugar levels and promote satiety.

Stay Hydrated

Drink plenty of water before and after eating. Proper hydration can support optimal digestion and help regulate blood sugar.

Pair with a Non-Starchy Side Salad

Accompany your sandwich with a side salad made from leafy greens and other non-starchy vegetables to add more fiber and nutrients without spiking blood sugar.

Practice Mindful Eating

Eat your meal slowly and mindfully. Chewing thoroughly and taking your time can aid in digestion and help prevent overeating, which can lead to spikes.

Engage in Light Physical Activity

Consider taking a short walk or engaging in light physical activity after your meal. This can help your body use up some of the glucose and reduce spikes.