Oats porridge (1 piece)

Breakfast

217 mg/dL avg. peak value

Usually causes a large spike

1 Avg. Food Score on Ultrahuman App

92 % Ultrahuman Users got an UNSTABLE response

How to consume Oats porridge without glucose spikes

Add Healthy Fats

Include a tablespoon of nuts or seeds such as almonds, walnuts, or chia seeds. This addition helps slow digestion and stabilize blood sugar levels.

Incorporate Protein

Mix in a spoonful of Greek yogurt or a scoop of protein powder, which can help moderate the release of glucose into the bloodstream.

Choose Whole Oats

Opt for steel-cut or rolled oats instead of instant oats. These varieties are less processed and take longer to digest, leading to a more gradual increase in blood sugar.

Add Cinnamon

Sprinkle cinnamon over your porridge. This spice has been shown to help improve insulin sensitivity and lower blood sugar levels.

Include Berries

Top your oats with fresh or frozen berries like strawberries, blueberries, or raspberries. They are low in sugar and can contribute to a more balanced blood sugar response.

Portion Control

Consider reducing the portion size of your oats. Consuming a smaller amount can help prevent a large spike in glucose levels.

Pair with Fiber-Rich Foods

Serve your oats with a side of vegetables or add flaxseed to the porridge. The additional fiber can help slow the absorption of carbohydrates.

Drink Water

Ensure you are well-hydrated by drinking water before and after your meal, which can aid in digestion and help regulate blood sugar levels.

Consume Vinegar

Add a small amount of apple cider vinegar to your meal. This can improve insulin sensitivity and help reduce blood sugar spikes.

Exercise Post-Meal

Engage in a short walk or light exercise after eating your oats to help your muscles use up more glucose, thus lowering blood sugar levels.