Oats upma (1 piece)

171 mg/dL

avg. peak value

Usually causes a medium spike

Avg. Food Score on Ultrahuman App

74%

Ultrahuman Users got an UNSTABLE response

Other related foods

How to consume Oats upma without glucose spikes

Portion Control

Reduce the serving size of oats upma. Smaller portions can help in moderating blood sugar levels.

Include Proteins

Add a source of lean protein like boiled eggs, tofu, or low-fat yogurt to your meal. Protein helps slow down the absorption of carbohydrates.

Add Healthy Fats

Incorporate healthy fats such as a small amount of nuts or seeds. This can help to balance blood sugar levels by slowing digestion.

Incorporate Vegetables

Add non-starchy vegetables like spinach, bell peppers, or cauliflower to your oats upma to increase fiber content and reduce the overall impact on blood sugar.

Experiment with Oat Types

Use steel-cut oats instead of instant oats as they are less processed and have a more gradual effect on blood sugar.

Stay Hydrated

Drink a glass of water before your meal, which can help in digestion and potentially reduce spikes in blood sugar.

Schedule Regular Meals

Eat at regular intervals to maintain steady blood sugar levels, avoiding long gaps between meals.

Monitor Cooking Time

Avoid overcooking oats, as longer cooking times can increase the carbohydrate availability that affects blood glucose.

Add Spices

Incorporate spices such as cinnamon, which may have blood sugar-lowering effects.

Physical Activity

Engage in light exercise like a 10-minute walk after meals to aid in better glucose regulation.

Mindful Eating

Eat slowly and enjoy your meal, which can help in recognizing fullness and prevent overeating.

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