Oats (1 piece) and Oats (1 piece)

Breakfast

184 mg/dL avg. peak value

Usually causes a medium spike

3 Avg. Food Score on Ultrahuman App

75 % Ultrahuman Users got an UNSTABLE response

How to consume oats, oats without glucose spikes

Portion Control

Limit the serving size of oats to prevent a significant increase in blood glucose levels.

Pair with Protein

Add a source of protein, such as nuts, seeds, or Greek yogurt, to your oats to slow down the absorption of carbohydrates.

Add Healthy Fats

Incorporate healthy fats like almond butter or chia seeds, which can help moderate the blood sugar response.

Include Fiber-Rich Toppings

Top your oats with fiber-rich fruits such as berries or a small amount of sliced apple to help stabilize blood sugar levels.

Choose Steel-Cut or Rolled Oats

These types of oats are less processed compared to instant oats, leading to a more gradual glucose release.

Cook with Milk or Plant-Based Milk

Using milk or unsweetened plant-based milk instead of water can add protein and fat, aiding in blood sugar regulation.

Limit Sweeteners

Avoid or reduce the amount of added sugar or sweeteners in your oats to prevent a rapid spike in glucose levels.

Add a Cinnamon Sprinkle

Cinnamon may have beneficial effects on blood sugar control, so consider adding a sprinkle to your oats.

Stay Hydrated

Drink water throughout the meal to aid digestion and help with blood sugar management.

Monitor Timing of Consumption

Consider consuming your oats at a time when you can be active afterward, such as before a walk, to help manage the glucose spike.