English Porridge (1 Serving (40g))
Breakfast
147 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 english porridge without glucose spikes
Choose Whole Grain Oats
Opt for steel-cut or rolled oats instead of instant oats, as they are less processed and will lead to a slower release of glucose.
Add Protein
Incorporate a source of protein, such as a scoop of Greek yogurt or a handful of nuts like almonds or walnuts, to help stabilize blood sugar levels.
Include Healthy Fats
Add a spoonful of nut butter or chia seeds to your porridge for healthy fats that slow down carbohydrate absorption.
Incorporate Fiber-Rich Toppings
Top your porridge with berries such as blueberries or raspberries to increase fiber intake, which can help regulate blood sugar spikes.
Limit Sweeteners
Reduce the use of sweeteners like honey or syrup. If needed, use a small amount of a natural sweetener like stevia.
Add Cinnamon
Sprinkle cinnamon on your porridge, as it may help improve insulin sensitivity and slow glucose absorption.
Portion Control
Keep portion sizes moderate to avoid consuming excessive carbohydrates in one sitting.
Balance with a Side of Protein
Pair your porridge with a boiled egg or a slice of cheese to further balance the meal and maintain stable glucose levels.
Hydrate Properly
Drink a glass of water before eating to aid digestion and help manage blood sugar levels.
Stay Active Post-Meal
Engage in light physical activity, such as a walk, after eating to help the body use glucose more effectively.
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