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Oats (1 piece) and Oats (1 piece)
Breakfast
207 mg/dL
avg. peak value
Usually causes a large spike
Avg. Food Score on Ultrahuman App
Ultrahuman Users got an UNSTABLE response
How to consume oats, oats without glucose spikes
Pair with Protein
Combine oats with a source of protein such as eggs, Greek yogurt, or cottage cheese to help moderate the absorption of carbohydrates.
Add Healthy Fats
Incorporate healthy fats like nuts, seeds, or avocado into your oatmeal to slow down digestion and stabilize blood sugar levels.
Include Fiber-Rich Ingredients
Mix in fiber-rich foods like chia seeds, flaxseeds, or berries to enhance the overall fiber content and reduce the impact on blood sugar.
Choose Steel-Cut or Rolled Oats
Opt for steel-cut or rolled oats instead of instant oats, as they have a slower digestion rate.
Limit Sweeteners
Avoid adding sugar or syrup to your oats. Instead, use natural sweeteners like a small amount of cinnamon or a few slices of fresh fruit.
Control Portions
Be mindful of your portion size. Eating a smaller serving of oats can help manage your blood sugar levels more effectively.
Stay Hydrated
Drink plenty of water with your meal, as proper hydration can aid in maintaining stable blood sugar levels.
Pre-Meal Activity
Engage in light physical activity before eating oats, such as a short walk or a few minutes of stretching, to help improve insulin sensitivity.
Mind the Meal Timing
Eat oats as part of a balanced meal rather than on an empty stomach. Including other macronutrients can help mitigate blood sugar spikes.
Monitor Regularly
Keep track of your blood sugar levels before and after eating oats to understand how they affect you personally, and adjust your intake accordingly.
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