Rolled Oats (True Elements) (1 Serving)

146 mg/dL

avg. peak value

Usually causes a medium spike

Avg. Food Score on Ultrahuman App

79%

Ultrahuman Users got an UNSTABLE response

Other related foods

How to consume Rolled Oats without glucose spikes

Add Protein or Healthy Fats

Incorporate a source of protein or healthy fats with your rolled oats, such as nuts, seeds, or a spoonful of nut butter. These additions can help slow down the digestion process and stabilize blood sugar levels.

Incorporate Fiber-Rich Foods

Include high-fiber toppings like chia seeds, flaxseeds, or berries. The extra fiber can help moderate glucose spikes by slowing the absorption of carbohydrates.

Choose Smaller Portions

Reducing the portion size of rolled oats can decrease the carbohydrate load, thereby minimizing blood sugar spikes.

Opt for a Savory Oats Recipe

Instead of sweet toppings, try savory options like avocado, spinach, or a poached egg, which contribute to a more balanced meal.

Include Cinnamon

Sprinkle cinnamon on your oats. Some studies suggest cinnamon may help improve insulin sensitivity and reduce blood sugar levels.

Pair with Non-Starchy Vegetables

Add vegetables such as spinach, zucchini, or mushrooms to your oatmeal. These vegetables can add volume and nutrients without significantly increasing carbohydrate content.

Monitor Timing of Consumption

Consider eating oats as part of a balanced breakfast or lunch rather than as an evening meal to take advantage of increased insulin sensitivity earlier in the day.

Stay Hydrated

Drink water before and during your meal to help with digestion and prevent rapid blood sugar increases.

Practice Mindful Eating

Eat slowly and chew thoroughly to aid digestion and absorption, which can help moderate blood sugar responses.

Regular Physical Activity

Incorporate physical activity into your routine, particularly after meals, to help lower postprandial blood sugar levels.

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