Gold Standard Whey Protein (Optimum Nutrition) (1 Serving) and Oats (100 G)

Breakfast

108 mg/dL avg. peak value

Usually causes a medium spike

5 Avg. Food Score on Ultrahuman App

67 % Ultrahuman Users got an UNSTABLE response

How to consume Gold Standard Whey Protein, Oats without glucose spikes

Add Fiber

Incorporate fiber-rich foods like chia seeds or flaxseeds into your meal. These can help slow down the absorption of carbohydrates and reduce glucose spikes.

Include Healthy Fats

Add sources of healthy fats like nuts or avocado. Healthy fats can help moderate blood sugar levels by slowing the digestion process.

Pair with Protein

Ensure that your meal has a balanced amount of protein. You might consider adding foods like Greek yogurt or a small amount of cottage cheese, which can contribute to slower digestion and more stable blood sugar levels.

Control Portion Size

Be mindful of the portion size of oats and whey protein you consume. Smaller portions can help prevent significant spikes in blood glucose.

Choose Whole Grains

Use steel-cut oats instead of instant or rolled oats if you can. They are less processed and have a slower impact on blood sugar.

Add Vegetables

Incorporate non-starchy vegetables like spinach or zucchini. These can add bulk to your meal without significantly impacting your blood sugar.

Consume Vinegar

A small amount of apple cider vinegar before your meal may help improve insulin sensitivity and reduce blood sugar spikes.

Stay Hydrated

Drink plenty of water throughout the day, as staying hydrated can help your body maintain stable blood sugar levels.

Engage in Light Exercise

A short walk or light physical activity after eating can help lower blood sugar levels by increasing insulin sensitivity and promoting glucose uptake by muscles.

Monitor Timing

Experiment with the timing of your meals. Eating your oats and whey protein either as a post-workout meal or spaced out from other carbohydrate-rich meals may help stabilize your blood sugar response.