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

Add Protein

Incorporate a source of protein such as a boiled egg, Greek yogurt, or a scoop of protein powder into your oatmeal. Protein can help slow down the absorption of carbohydrates.

Include Healthy Fats

Add a tablespoon of nuts or seeds, like almonds or chia seeds, which can slow the digestion of carbohydrates and help maintain more stable glucose levels.

Choose Steel-Cut or Rolled Oats

Opt for less processed oats, which are digested more slowly compared to instant oats, helping to prevent a rapid increase in blood sugar levels.

Add Fiber

Mix in fiber-rich toppings such as berries, chopped apples, or a sprinkle of flaxseeds. Fiber can help to slow the digestion process and mitigate glucose spikes.

Use Smaller Portions

Reduce your serving size of oatmeal and balance it with other macronutrients to prevent overeating and a subsequent spike.

Incorporate Vinegar

Consider adding a small amount of apple cider vinegar to your meal or having it beforehand. It can help improve insulin sensitivity.

Avoid Added Sugars

Steer clear of adding sugar or sweeteners. Instead, use natural sweeteners like cinnamon or a small portion of fresh fruit.

Drink Water With Your Meal

Ensure adequate hydration by drinking water, which can aid in the digestion process and assist in maintaining stable glucose levels.

Precede with a Low-Carb Meal

Start your day with a lower-carb breakfast and have your oatmeal later to prevent an immediate spike.

Monitor and Adjust

Keep track of your blood sugar response to oatmeal and adjust your ingredients and portions accordingly to find what works best for you.