Oatmeal (1 Cup, Cooked)

Breakfast

140 mg/dL avg. peak value

Usually causes a medium spike

4 Avg. Food Score on Ultrahuman App

80 % Ultrahuman Users got an UNSTABLE response

How to consume Oatmeal without glucose spikes

Incorporate Protein

Add a source of protein like a scoop of protein powder, a dollop of Greek yogurt, or a handful of nuts to your oatmeal to slow down the digestion process.

Add Healthy Fats

Include ingredients such as chia seeds, flaxseeds, or a spoonful of almond butter to provide healthy fats that can help stabilize blood sugar levels.

Choose Steel-Cut Oats

Opt for steel-cut or rolled oats instead of instant oatmeal, as they are less processed and have a slower release of sugars.

Include Fiber-Rich Toppings

Add fiber-rich fruits like berries or apple slices, which can help mitigate spikes in glucose levels.

Portion Control

Be mindful of your serving size to prevent consuming excess carbohydrates that can lead to blood sugar spikes.

Pair with a Balanced Meal

Combine your oatmeal with a serving of eggs or a small piece of cheese to create a more balanced meal.

Add Cinnamon

Sprinkle cinnamon on your oatmeal, as it may help improve insulin sensitivity and reduce post-meal blood sugar spikes.

Limit Sweeteners

If you sweeten your oatmeal, try using a small amount of natural sweeteners like stevia or monk fruit instead of sugar or syrup.

Hydrate Adequately

Drink water with your meal to aid digestion and prevent dehydration, which can sometimes exacerbate blood sugar fluctuations.

Monitor Timing of Exercise

Engage in light physical activity, like a walk, after eating oatmeal to help your body utilize the glucose more effectively.