Oats, Banana, PB, berry, nuts (1 piece)

Breakfast

137 mg/dL avg. peak value

Usually causes a medium spike

4 Avg. Food Score on Ultrahuman App

75 % Ultrahuman Users got an UNSTABLE response

How to consume Oats, Banana, PB, berry, nuts without glucose spikes

Choose Steel-Cut or Rolled Oats

Opt for steel-cut or rolled oats instead of instant oats, as they are less processed and digest more slowly, leading to a steadier blood sugar response.

Add Protein

Incorporate a source of protein like Greek yogurt or cottage cheese. Protein can help slow down the absorption of carbohydrates, reducing the spike.

Balance with Healthy Fats

Include a small amount of healthy fats, such as avocado or a sprinkle of flaxseeds, to further slow down carbohydrate absorption.

Opt for a Small Banana or Half

Use a smaller banana or split it in half to reduce the sugar content while still enjoying the flavor and nutrient benefits.

Mix in Chia Seeds

Add chia seeds to your meal. They absorb liquid and expand, contributing to a feeling of fullness and slowing carbohydrate digestion.

Incorporate Cinnamon

Sprinkle cinnamon on your oats. Some studies suggest cinnamon can have a stabilizing effect on blood sugar levels.

Portion Control

Keep an eye on portion sizes for all ingredients, especially oats and peanut butter, to prevent excessive calorie and carbohydrate intake.

Select Low-Sugar Berries

Choose berries like strawberries or raspberries, which tend to have a lower sugar content compared to other fruits.

Hydration Before Meals

Drink a glass of water before your meal to help promote fullness and potentially decrease the amount you eat.

Eat Slowly and Mindfully

Take your time to savor every bite and eat mindfully. This approach can help improve digestion and prevent overeating.