Oats (1 piece) and Oats (1 piece)

207 mg/dL

avg. peak value

Usually causes a large spike

Avg. Food Score on Ultrahuman App

67%

Ultrahuman Users got an UNSTABLE response

How to consume oats, oats without glucose spikes

Add Protein

Include a source of protein such as Greek yogurt, cottage cheese, or a handful of nuts to your oats. Protein helps to slow down the absorption of carbohydrates.

Include Healthy Fats

Add a spoonful of nut butter, chia seeds, or flaxseeds to your oats. Healthy fats can help stabilize blood sugar levels.

Opt for Steel-Cut or Rolled Oats

Choose less processed forms of oats like steel-cut or rolled oats instead of instant oats, as they have a slower release of sugars.

Add Fiber

Mix in some fiber-rich foods such as berries, chia seeds, or flaxseeds. Fiber helps to slow the digestion process and minimize glucose spikes.

Combine with Vegetables

Consider adding vegetables such as spinach or zucchini to your oats. This can not only add nutrients but also help in moderating blood sugar levels.

Limit Added Sugars

Avoid adding sugar, honey, or syrups to your oats. Use natural sweeteners like a small amount of fruit to add sweetness without causing large spikes.

Portion Control

Keep an eye on your portion size. Eating too large a serving of oats at once can lead to a bigger glucose spike.

Stay Hydrated

Drink water before and after eating oats. Proper hydration helps with the digestion process and can prevent spikes in blood sugar.

Mix with Legumes

Add a small serving of lentils or chickpeas to your oats. These foods have a slower release of sugars.

Monitor Cooking Time

Don’t overcook your oats, as overcooking can break down the fibers too much, leading to quicker absorption of sugars.

Consume Vinegar

Having a small amount of vinegar (like apple cider vinegar) before your meal can help reduce blood sugar spikes.

Mind Your Timing

Eat your oats as part of a balanced meal rather than on an empty stomach to help mitigate spikes.

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