Oats porridge (1 piece)

Breakfast

224 mg/dL avg. peak value

Usually causes a large spike

1 Avg. Food Score on Ultrahuman App

100 % Ultrahuman Users got an UNSTABLE response

How to consume Oats porridge without glucose spikes

Portion Control

Start by reducing the serving size of your oats. Smaller portions lead to a smaller glucose response.

Add Protein

Include a source of protein, such as a scoop of protein powder, a serving of Greek yogurt, or a handful of nuts like almonds or walnuts, to your porridge. This can help slow down digestion and modulate glucose levels.

Include Healthy Fats

Add a spoonful of nut butter (almond or peanut) or some chia seeds to your oats. Fats can slow the absorption of carbohydrates and help stabilize blood sugar.

Incorporate Fiber

Mix in high-fiber ingredients like ground flaxseed or berries such as blackberries, raspberries, or strawberries, as they can help regulate glucose levels.

Choose Steel-Cut Oats

Opt for steel-cut oats instead of instant oats, as they are less processed and take longer to digest, leading to a more gradual rise in glucose levels.

Add Cinnamon

Sprinkle some cinnamon on your porridge. Not only does it add flavor, but it may also improve insulin sensitivity.

Stay Hydrated

Drink a glass of water before eating your oats to help with digestion and glucose management.

Eat with Vinegar

Consider consuming a vinegar-based dressing, like a small salad with vinaigrette before your meal. Vinegar has been shown to have a moderating effect on glucose levels.

Physical Activity

Engage in light physical activity, like a walk, after your meal to help your body utilize glucose more effectively.

Balance Your Meal

Pair your oats with other low-carbohydrate, nutrient-dense foods to create a well-rounded meal, ensuring a more balanced glucose impact.