Oats upma (1 piece)
Breakfast
171 mg/dL
avg. peak value
Usually causes a medium spike
Avg. Food Score on Ultrahuman App
Ultrahuman Users got an UNSTABLE response
How to consume Oats upma without glucose spikes
Portion Control
Start by reducing the serving size of your oats upma. Smaller portions will have a lesser impact on your blood sugar levels.
Add Protein
Incorporate a source of protein such as a boiled egg, some tofu, or a handful of nuts like almonds or walnuts to your meal. This can help slow down the absorption of carbohydrates.
Include Healthy Fats
Add a small amount of healthy fats such as avocado slices, a drizzle of olive oil, or a sprinkle of seeds like chia or flax seeds. These fats can help moderate the blood sugar response.
Mix with Vegetables
Incorporate low-carbohydrate vegetables such as spinach, bell peppers, or zucchini into your oats upma. These add fiber, which helps in reducing glucose spikes.
Opt for Steel-Cut Oats
Use steel-cut oats instead of instant or rolled oats, as they are less processed and can have a slower impact on blood sugar levels.
Add Cinnamon
Sprinkle some cinnamon over your oats upma. Cinnamon is known for its potential to help stabilize blood sugar levels.
Stay Hydrated
Drink water or herbal tea with your meal. Proper hydration can support overall metabolic processes and assist in blood sugar management.
Exercise Regularly
Incorporate physical activity, like a walk after meals, into your routine. Exercise can help improve insulin sensitivity and lower blood glucose levels.
Mindful Eating
Practice mindful eating by chewing slowly and savoring each bite. This can aid in digestion and help in moderating blood sugar levels.
Monitor and Adjust
Keep an eye on how your body responds and adjust your dietary choices accordingly. It may be helpful to maintain a food diary to track what works best for you.
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