Quiche (1 piece)
Dinner
112 mg/dL
Usually causes a medium spike
Avg. Food Score on Ultrahuman App
Ultrahuman Users got a STABLE response
How to consume Quiche without glucose spikes
Choose a Whole Grain Crust
Opt for a crust made from whole grains, such as whole wheat or oat flour, which have a slower impact on blood sugar levels compared to refined flour.
Increase Vegetable Content
Include more non-starchy vegetables in your quiche, like spinach, tomatoes, bell peppers, and mushrooms. These vegetables add fiber and nutrients, helping to moderate blood sugar spikes.
Incorporate Lean Proteins
Use lean protein sources such as chicken breast, turkey, or plant-based proteins like tofu. Protein helps slow down the absorption of carbohydrates.
Add Healthy Fats
Include healthy fats from sources like olive oil, avocado, or nuts. These fats can help promote satiety and stabilize blood sugar levels.
Limit Cheese
While cheese can add flavor and texture, choose lower-fat options and use them in moderation to avoid excessive saturated fat intake.
Portion Control
Be mindful of your serving size. Eating smaller portions can help reduce the overall impact on your blood sugar.
Pair with a Side Salad
Serve your quiche with a side salad that includes leafy greens and a variety of vegetables. Adding a vinegar-based dressing can further help in regulating blood sugar.
Avoid Sugary Beverages
Instead of pairing your quiche with sugary drinks, opt for water, unsweetened tea, or herbal infusions.
Use Herbs and Spices
Enhance flavor with herbs and spices like basil, thyme, rosemary, or black pepper instead of relying on salt or sugar-laden condiments.
Bake with Low-Sugar Ingredients
If your quiche recipe calls for ingredients like caramelized onions, consider using less or substituting with less sugary alternatives.
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