
Oats (1 piece) and Oats (1 piece)
Breakfast
184 mg/dL
avg. peak value
Usually causes a medium spike
Avg. Food Score on Ultrahuman App
Ultrahuman Users got an UNSTABLE response
How to consume oats, oats without glucose spikes
Portion Control
Start by reducing the portion size of oats you consume. Smaller portions can lead to smaller glucose spikes.
Add Protein
Incorporate a source of protein such as Greek yogurt, nuts, or a boiled egg. This can help slow down the absorption of carbohydrates.
Include Healthy Fats
Add healthy fats like almond butter or chia seeds to your oats. Fats can help moderate blood sugar levels by slowing digestion.
Choose Steel-Cut or Rolled Oats
Opt for less processed oats like steel-cut or rolled oats instead of instant oats, as they have a slower release of sugar.
Add Fiber
Boost the fiber content by mixing in flaxseeds or chia seeds. Fiber can help stabilize blood sugar levels.
Incorporate Non-Starchy Vegetables
Add finely grated zucchini or carrots to your oatmeal for extra fiber and nutrients, which can help blunt glucose spikes.
Use Berries
Top your oats with berries such as strawberries, blueberries, or raspberries. These fruits are lower in sugar and high in fiber.
Cinnamon
Sprinkle cinnamon on your oats. Some studies suggest that cinnamon may help improve insulin sensitivity.
Stay Hydrated
Drink water before your meal. Proper hydration can assist in stabilizing blood sugar levels.
Monitor Timing
Eat your oats as part of a balanced meal that includes proteins and fats, rather than as a standalone meal or snack, to better manage glucose levels.

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