Oats (Quaker) (1 Serving) and Milk (1 Cup)

Breakfast

131 mg/dL avg. peak value

Usually causes a medium spike

4 Avg. Food Score on Ultrahuman App

76 % Ultrahuman Users got an UNSTABLE response

How to consume Milk, Oats without glucose spikes

Balance with Protein and Healthy Fats

Pair milk and oats with a source of protein like Greek yogurt or a handful of nuts such as almonds or walnuts. This can help slow down the absorption of sugars.

Add Fiber

Mix in seeds like chia or flaxseeds to your oats to increase the fiber content, which can help stabilize blood sugar levels.

Opt for Unsweetened Milk Alternatives

Use unsweetened versions of almond milk or soy milk instead of regular milk to reduce sugar intake.

Incorporate Berries

Top your oats with berries such as blueberries or strawberries, as they are low in sugar and add additional fiber and nutrients.

Choose Steel-Cut or Rolled Oats

Opt for less processed oats like steel-cut or rolled oats over instant oats, as they have a slower digestion rate.

Add Cinnamon

Sprinkle cinnamon on your oats, as it may help in improving insulin sensitivity and reducing the rate at which glucose enters the bloodstream.

Mind Portion Sizes

Control the portion of oats and milk to avoid excessive carbohydrate intake in one sitting.

Stay Hydrated

Drink water before your meal, as staying hydrated can aid in digestion and help regulate blood sugar levels.

Monitor Meal Timing

Eat smaller meals more frequently throughout the day rather than consuming large quantities at once to maintain stable blood sugar levels.

Exercise Regularly

Engage in regular physical activity, such as a short walk after meals, to help your body process glucose more efficiently.