⚠️ CGM data is 289h old (last: Apr 7 10:23 AM) — export from Apple Health
⚠️ Meal data is 19d old (last: Mar 31, 08:00 — Sourdough bread, black coffee, pb2 peanut butter powder)

food rankings

CategoryAvg SpikeAvg iAUCNVerdict
Carb-dominant+35189010🟡 CAUTION
Mixed/balanced+22117491🟡 BUFFER
Isolated carb+18102217🟡 BUFFER
Protein-heavy+936515🟢 GOOD

worst & best foods

Post-meal glucose spike (max BG in window minus baseline), iAUC (mg/dL·min), and crash (peak→nadir drop in 1–3h after peak).

🔴 worst spikes

FoodSpikeiAUCPeak BGCrashDate
Beef stir fry with vegetables and rice+845455188−832026-03-11
boiled corn, applesauce dumplings, instant noodles, oatmeal cookies, milk+838345185−592026-02-25
Indian food (strict OMAD)+778800181−542026-02-23
Rice and vegetable stew with bread+73850172−552026-02-24
Meatballs with mămăligă+602105157⚠️ −792026-03-26
Sourdough bread, black coffee, pb2 peanut butter powder+602815161−622026-03-31
pancakes with sausage and syrup+593115206−662026-03-07
milk, cookies, mango lassi+593280161−482026-02-26
Croissant, chicken broth and poached eggs+582055151−562026-03-06
Banana, sunbutter, slice of bread (overnight snack due to hypo)+584955134−472026-03-31

🟢 best responses

FoodSpikeiAUCPeak BGCrashDate
Fruit salad cup+-80149⚠️ −712026-03-26
chicken pasta stew+-50121−362026-02-21
Quinoa bowl with salmon and sauce+-40100−-92026-02-22
Bacon cheeseburger with salad and porter beer+-40147−522026-03-06
Mush chocolate brownie overnight oats+-30128−422026-03-28
PB&J on rice cracker+-1096−32026-03-26
Apple slices with peanut butter+00126−312026-03-28
baked fish with mamaliga and bread+00126−222026-02-20
Beef butter soup and poached egg+00115−132026-03-02
Peanut butter and jelly sandwich, olipop+00161−442026-03-07

reactive hypo risk

Peak→nadir glucose crash in 1𠄳h after BG peak. Meals that cause large crashes risk reactive hypoglycemia.

crash by category

CategoryAvg CrashAvg NadirN<80 BG
Protein-heavy−1998150
Mixed/balanced−3298917
Carb-dominant−44102100
Isolated carb−2999172

⚠️ flagged meals

Nadir below 80 mg/dL or crash exceeding 50 mg/dL.

FoodPeakNadirCrashTimeCat
Beef stir fry with vegetables and rice188105−83120m (evening)B
Meatballs with mămăligă15778⚠️ −79150m (afternoon)B
Vegetable soup with salad and bread15176⚠️ −75155m (evening)B
Fruit salad cup14978⚠️ −71115m (afternoon)IC
poppi soda187117−70135m (evening)B
Homemade chocolate pudding14578⚠️ −67180m (evening)B
pancakes with sausage and syrup206140−6690m (morning)C
Black coffee, mixed nuts and dried fruit, einkorn wheat toast, pb2 powder15084−66100m (morning)C
Sourdough bread, black coffee, pb2 peanut butter powder16199−62170m (morning)B
Ciorba de legume cu mamaliga14988−61120m (evening)B

🔴 worst crashes

FoodPeakNadirCrashTimeCat
Beef stir fry with vegetables and rice188105−83120m (evening)B
Meatballs with mămăligă15778⚠️ −79150m (afternoon)B
Vegetable soup with salad and bread15176⚠️ −75155m (evening)B
Fruit salad cup14978⚠️ −71115m (afternoon)IC
poppi soda187117−70135m (evening)B
Homemade chocolate pudding14578⚠️ −67180m (evening)B
pancakes with sausage and syrup206140−6690m (morning)C
Black coffee, mixed nuts and dried fruit, einkorn wheat toast, pb2 powder15084−66100m (morning)C
Sourdough bread, black coffee, pb2 peanut butter powder16199−62170m (morning)B
Ciorba de legume cu mamaliga14988−61120m (evening)B

🟢 smallest crashes

FoodPeakNadirCrashTimeCat
Coke zero104126−-22150m (afternoon)IC
Quinoa bowl with salmon and sauce100109−-9115m (afternoon)P
Banana on peanut butter rice cake with hemp seeds103109−-6110m (evening)B
Smoked salmon and hummus platter96101−-595m (afternoon)B
Pita bread with hummus108110−-2165m (morning)B
Butter soup with poached egg and beef patty103102−190m (afternoon)P
PB&J on rice cracker9693−3175m (afternoon)B
Raw veg plate with avocado toast and nuts121117−460m (evening)B
Hearty vegetable beef stew with roll and toast117112−5135m (afternoon)B
tacos with avocado, carrots, and cucumber106101−5120m (evening)B

correlations

Time trend-0.72✅ Strong (n=48)
Exercise duration-0.28⬜ Weak (n=48)
Carb meals/day-7.32⬜ Weak (n=48)
Fasting hours+0.299⬜ Weak (n=48)

post-workout nutrition

Refuel rate
14%
2/14 workouts
Avg delay
35 min
time to first meal
Fasted workouts
13
of 14

exercise buffer

Average glucose spike post-exercise vs rest days. Negative Δ = exercise helped.

CategoryPost-ExRestΔ
Protein-heavy+7 (n=4)+10 (n=11)-3
Mixed/balanced+24 (n=14)+21 (n=77)+3
Carb-dominant+28 (n=5)+43 (n=5)-15
Isolated carb+11 (n=3)+20 (n=14)-9

🟢 best post-workout foods

FoodSpikeHours PostDate
Mush chocolate brownie overnight oats✅ +-31.3h2026-03-28
decaf coffee with heavy cream✅ +13.0h2026-03-09
beef patty, sauteed vegetables, tilapia, avocado slices✅ +23.1h2026-03-01
smoked salmon and cream cheese toast✅ +23.5h2026-03-14
dried figs and popcorn chips✅ +61.0h2026-03-09
coconut protein bar and carnivore bar✅ +70.3h2026-03-09
Greek salad, pita bread, hummus, tzatziki, feta cheese, cola drink, grilled shrimp✅ +73.7h2026-03-25
Deep dish pizza slices✅ +81.6h2026-03-20
nicnac✅ +92.7h2026-02-20
glass of raw milk✅ +92.2h2026-03-10

🔴 worst post-workout foods

FoodSpikeHours PostDate
Sourdough bread, black coffee, pb2 peanut butter powder🔴 +600.4h2026-03-31
pancakes with sausage and syrup🔴 +593.3h2026-03-07
Black coffee, mixed nuts and dried fruit, einkorn wheat toast, pb2 powder🔴 +400.7h2026-03-30
Pork pizzolli, roasted veggies, pita bread, girl scout cookies🔴 +402.6h2026-03-12
peanut butter, strawberry jam, rice cake, raw milk🔴 +370.5h2026-03-14
spaghetti with chicken and vegetables🔴 +361.4h2026-03-09
Fried eggs, white bread, jam⚠️ +340.4h2026-03-29
Tea with sugar⚠️ +301.0h2026-02-20
Avocado toast, scrambled eggs, banana, black coffee⚠️ +260.7h2026-03-28
Rice cake with cream cheese and smoked salmon⚠️ +262.0h2026-03-20
❌Fri Apr 17Easy Run46mfasted
no meal within 4h
❌Thu Apr 16Easy Run 45m44mfasted
no meal within 4h
❌Mon Apr 13Manatee County Track Me50mfasted
no meal within 4h
❌Sun Apr 12Easy Run 30m32mfasted
no meal within 4h
❌Fri Apr 10Easy Run 30m34mfasted
no meal within 4h
❌Thu Apr 9Easy Run 30m29mfasted
no meal within 4h
❌Mon Apr 6Z2 Ride 75m75mfasted
no meal within 4hBG@end:98
❌Sat Apr 4Easy Ride 40m (Brick 1/2)40mfasted
no meal within 4hBG@end:126
❌Sat Apr 4Easy Run 20-25m (Brick 2/2)27mfasted
no meal within 4hBG@end:112
❌Thu Apr 2Jackson Running25mfasted
no meal within 4hBG@end:111
❌Thu Apr 2Jackson Walking40mfasted
no meal within 4hBG@end:122
❌Wed Apr 1Z2 75m75mfasted
no meal within 4hBG@end:117
✅Tue Mar 31Z2 75m47m
+26mSourdough bread, black coffee, pb2 peanut butter powderBBG@end:100
✅Mon Mar 30Z2 75m75mfasted
+44mBlack coffee, mixed nuts and dried fruit, einkorn wheat toast, pb2 powderCBG@end:121