German Porridge (1 Serving (40g))

Breakfast

134 mg/dL avg. peak value

Usually causes a medium spike

4 Avg. Food Score on Ultrahuman App

78 % Ultrahuman Users got an UNSTABLE response

How to consume german porridge without glucose spikes

Incorporate Protein

Add a protein source like a spoonful of Greek yogurt, cottage cheese, or a handful of nuts to your porridge to help slow digestion and reduce glucose spikes.

Add Healthy Fats

Include a tablespoon of almond butter or a few slices of avocado to your meal. Healthy fats can aid in stabilizing blood sugar levels.

Choose Whole Grains

Use whole grain oats or steel-cut oats rather than instant varieties. Whole grains digest more slowly and can help keep blood sugar levels steady.

Include Fiber-Rich Foods

Top your porridge with berries such as blueberries, strawberries, or raspberries. These fruits are high in fiber and can help moderate blood sugar levels.

Use Cinnamon

Sprinkle some cinnamon on your porridge. It not only adds flavor but may also help improve insulin sensitivity.

Reduce Portion Size

Consider having a smaller portion of porridge and complement it with other low-impact foods, reducing the overall impact on blood sugar.

Drink Water Before Eating

Having a glass of water before your meal can help slow the absorption of sugars.

Opt for Plant-Based Milk

Use unsweetened almond milk or soy milk instead of regular cow’s milk to prepare your porridge. These alternatives typically have a lower impact on blood sugar.

Include Chia or Flax Seeds

Mix in a tablespoon of chia seeds or ground flaxseeds. These add fiber and healthy fats, which can help regulate blood sugar levels.

Mindful Eating

Eat slowly and mindfully, as taking the time to chew thoroughly can aid in the digestive process and improve metabolic response.