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

Choose Low-Sugar Ingredients

Opt for unsweetened almond milk or low-fat milk over dairy alternatives with added sugars. Avoid adding honey, maple syrup, or other sweeteners.

Add Protein

Incorporate a source of protein like Greek yogurt, cottage cheese, or protein powder to slow down the digestion process.

Include Healthy Fats

Add nuts, seeds, or a spoonful of nut butter. These healthy fats can help moderate glucose absorption.

Incorporate Fiber-Rich Fruits

Choose fruits such as berries, apples, or pears to add natural sweetness without causing a significant spike.

Mix in Seeds

Add chia seeds or flaxseeds to increase the fiber content, which helps in stabilizing blood sugar levels.

Use Steel-Cut or Rolled Oats

These types of oats have a slower digestion rate compared to instant oats.

Limit Portion Size

Be mindful of your serving size to manage the amount of carbohydrates consumed in one meal.

Soak with Apple Cider Vinegar

Consider adding a small amount of apple cider vinegar to your soaking liquid, as it can help in moderating post-meal spikes.

Add Cinnamon

This spice can enhance the flavor and may aid in better blood sugar control.

Stay Hydrated

Ensure you’re properly hydrated throughout the day, as hydration can influence blood sugar regulation.