English Porridge (1 Serving (40g))

Breakfast

147 mg/dL avg. peak value

Usually causes a medium spike

4 Avg. Food Score on Ultrahuman App

82 % Ultrahuman Users got an UNSTABLE response

How to consume english porridge without glucose spikes

Portion Control

Start by reducing the portion size of your porridge. Smaller servings can lead to a more gradual glucose response.

Add Protein

Incorporate a source of protein such as a scoop of Greek yogurt or a handful of nuts like almonds or walnuts. Protein helps to slow down the absorption of carbohydrates.

Include Healthy Fats

Add a tablespoon of chia seeds or flaxseeds to your porridge. Healthy fats can help moderate blood sugar levels.

Low-Sugar Toppings

Opt for low-sugar toppings such as fresh berries or a small amount of sliced banana instead of sugary fruits or syrups.

Fiber Boost

Mix in some high-fiber additions like a tablespoon of psyllium husk or wheat bran to your porridge to slow digestion.

Cinnamon Addition

Sprinkle cinnamon on your porridge. It not only adds flavor but also can help in regulating blood sugar levels.

Alternative Sweeteners

If you like your porridge sweet, use a natural sweetener like stevia or erythritol instead of sugar or honey.

Soak Oats Overnight

Prepare overnight oats instead of cooking them quickly. Soaking oats can improve their digestibility and reduce their impact on blood sugar.

Hydration

Drink a glass of water before eating. Staying hydrated can aid in the digestion process and help in maintaining stable blood sugar levels.

Chew Thoroughly

Take time to chew each bite thoroughly; this can aid in better digestion and slower absorption of carbohydrates.