English Overnight Oats (1 Cup)

Breakfast

129 mg/dL avg. peak value

Usually causes a medium spike

5 Avg. Food Score on Ultrahuman App

80 % Ultrahuman Users got an UNSTABLE response

How to consume english overnight oats without glucose spikes

Portion Control

Start by moderating the portion size of your oats to prevent excessive carbohydrate intake at once.

Include Protein

Add a source of protein such as Greek yogurt, cottage cheese, or a scoop of protein powder to your oats to help stabilize blood sugar levels.

Incorporate Healthy Fats

Mix in healthy fats like chia seeds, flaxseeds, or a small amount of nut butter. These fats can slow digestion and reduce spikes.

Add Berries

Top your oats with low-sugar fruits such as blueberries, strawberries, or raspberries. They add natural sweetness and antioxidants without significantly impacting blood sugar.

Use Cinnamon

Sprinkle cinnamon into your oats. It is known for its potential to improve insulin sensitivity.

Choose Non-Dairy Milk Alternatives

Opt for unsweetened almond milk or coconut milk instead of regular milk to reduce sugar content.

Opt for Steel-Cut or Rolled Oats

Use steel-cut or rolled oats instead of instant oats, as they are less processed and digest more slowly.

Soak Oats Properly

Ensure your oats are soaked for an adequate period. Overnight soaking allows for better digestion and nutrient absorption.

Balance with a Walk

Engage in light physical activity, such as a walk, after eating to help your body use up the glucose more efficiently.

Monitor Additives

Be cautious with sweeteners and flavorings. Use natural sweeteners like stevia or a small amount of pure maple syrup if needed.