Home Made - Fruit and Yogart Smoothy (1 container)
Breakfast
118 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 home made - fruit and yogart smoothy without glucose spikes
Include a Protein Source
Add a protein-rich ingredient like a scoop of protein powder, Greek yogurt, or a handful of nuts to your smoothie. Protein helps slow down the absorption of sugar.
Incorporate Healthy Fats
Add a tablespoon of chia seeds, flaxseeds, or a small amount of avocado to increase the healthy fat content, which can help stabilize blood sugar levels.
Use Low-Sugar Fruits
Opt for fruits such as berries (like blueberries, strawberries, or raspberries) which have a lower natural sugar content compared to fruits like bananas or mangoes.
Increase Fiber Content
Add a tablespoon of oats or a handful of spinach or kale to your smoothie. Fiber slows down digestion and the absorption of sugar into the bloodstream.
Limit Fruit Quantity
Use just enough fruit to add flavor and sweetness without overloading on sugar. You might consider using only half a serving of fruit or combining different low-sugar options.
Choose Unsweetened Yogurt
Use plain, unsweetened yogurt as your base to avoid added sugars that can contribute to glucose spikes.
Add a Splash of Citrus
Incorporate a squeeze of lemon or lime juice. The acidity can help slow digestion and mitigate sharp rises in blood sugar.
Monitor Portion Sizes
Keep an eye on the portion size of your smoothie to avoid consuming too many carbohydrates in one sitting.
Balance with a Meal
Pair your smoothie with a small serving of whole grains or a lean protein to create a balanced meal that supports stable blood sugar levels.
Drink Slowly
Sip your smoothie slowly rather than consuming it quickly, allowing your body more time to process the nutrients without overloading your system.
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