These blood sugar challenges are designed to help you learn in real-time how different factors impact your personal blood sugar responses.
Ingredients for your core blood sugar challenges
Please note: The carb you choose should be kept consistent for all challenges on days 1-5 of ZOE 102 to allow you to compare your blood sugar responses accurately.
All ingredients
Carb-rich ingredient options:
White bread, 2 loaves
(1 oz/28g per slice)Bagels, 4 plain
White rice, 1.3 cups (uncooked)
Couscous, 2 cups (uncooked)
Gluten-free bread, 2 loaves
Oats/oatmeal, 1-2 cups (uncooked)
Fat/protein-rich ingredient options:
Cheddar cheese, 9 slices
(19g/0.7 oz per slice)Almonds, 4.5 oz
Avocado, 3 medium (600g)
Nut butter (e.g. Almond), 9 tablespoons (144g total)
Ham, 15 slices
Bacon, 12 slices
Plain Greek yogurt (full fat), 3 cups
* Please note: The quantities above refer to the total amount of each ingredient you'll need for all your blood sugar challenges.
Ingredients for Day 1 (ZOE 102)
On this day, you will eat a carb-rich ingredient on its own to understand how it impacts your blood sugar levels.
You can choose from:
Plain white bread, 3 slices (1 oz/28 g each)
Bagel, 1 plain
White rice, 1 cup (175 g) cooked
Couscous, 1.25 cups (200 g) cooked
Gluten-free bread, 3 slices (1 oz/28g each)
Oats/oatmeal, 1 cup (240 g) cooked
Ingredients for Day 2 (ZOE 102)
On this day, you will eat a fat/protein-rich ingredient on its own. The quantities listed below will be exactly the same number of calories as the carb-rich ingredient you eat for your first blood sugar challenge.
Options:
Cheddar cheese, 3 slices
(19g/0.7 oz per slice)Almonds, 1.5 oz
Avocado, 1 medium (200g)
Nut butter (e.g. Almond), 3 tablespoons (48g total)
Ham, 5 slices
Bacon, 4 slices
Ingredients for Day 3 (ZOE 102)
On this day you will combine the same carb-rich ingredient that you ate on Day 1 with the fat/protein-rich ingredient that you ate on Day 2. This challenge will teach you about the power of food combinations on your blood sugar responses.
Ingredients for Day 4 (ZOE 102)
On this day you will eat the same carb-rich ingredient that you ate on Day 1 and do 30 minutes of light physical activity after (e.g. a brisk walk, jogging, cycling). This challenge will teach you about the impact that exercise can have on your blood sugar responses.
Ingredients for Day 5 (ZOE 102)
On this day you will eat the same fat/protein-rich ingredient that you ate on Day 2, wait for 10 minutes, and then eat the same carb-rich ingredient that you ate on Day 1. In this challenge, you will test the impact of food sequencing on your blood sugar responses.
Hungry for more challenges?
We've got a library of over 50 other challenges you can try out with your blood sugar sensor! Check them out here and prepare ingredients for any you would like to try.