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Oat Bran (100 G)
Breakfast
217 mg/dL
avg. peak value
Usually causes a large spike
Avg. Food Score on Ultrahuman App
Ultrahuman Users got an UNSTABLE response
How to consume Oat Bran without glucose spikes
Pair with Protein
Combine oat bran with a source of protein like Greek yogurt, eggs, or a handful of nuts to slow down glucose absorption.
Add Healthy Fats
Include healthy fats such as avocado, chia seeds, or a spoonful of nut butter to your oat bran to help stabilize blood sugar levels.
Include Fiber-Rich Foods
Mix in fiber-rich foods like berries, flaxseeds, or psyllium husk to enhance the fiber content, which can help moderate the glucose spike.
Portion Control
Mind your portion sizes. Smaller servings of oat bran can lead to a more gradual increase in blood sugar levels.
Stay Hydrated
Drink plenty of water throughout the day, especially with your meal, to help with digestion and overall blood sugar management.
Add Cinnamon
Sprinkle cinnamon on your oat bran. Cinnamon may have a positive effect on blood sugar levels.
Avoid Sugary Add-Ins
Steer clear of adding sugar, honey, or other high-sugar toppings to your oat bran. Opt for natural sweeteners like a small amount of fresh fruit instead.
Eat Slowly
Take your time eating to give your body a chance to process the food more gradually, which can help regulate blood sugar levels.
Pre-Meal Exercise
Engage in light physical activity, like a short walk, before eating to help improve your body’s glucose uptake.
Monitor Timing
Consider eating oat bran as part of a balanced meal rather than on an empty stomach to reduce the impact on blood sugar levels.
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