Oats (100 G) and Russian Protein (100 G)

Breakfast

108 mg/dL avg. peak value

Usually causes a medium spike

6 Avg. Food Score on Ultrahuman App

80 % Ultrahuman Users got an UNSTABLE response

How to consume oats, russian protein without glucose spikes

Portion Control

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

Add Protein

Integrate a source of protein such as eggs or a low-GI protein shake to help stabilize blood sugar levels while consuming oats.

Include Healthy Fats

Add nuts, seeds, or avocado to your oats to slow down digestion and prevent spikes in blood sugar.

Incorporate Fiber

Mix in chia seeds, flaxseeds, or berries with your oats. These are high in fiber, which can moderate the absorption of sugars.

Choose Steel-cut or Rolled Oats

Opt for less processed forms of oats, which are digested more slowly than instant oats.

Time Your Meal

Consider having your oats after engaging in physical activity, as exercise can help lower blood glucose levels.

Hydration

Drink water before your meal to aid digestion and absorption. Avoid sugary drinks during and after your meal.

Balance with Vegetables

Add vegetables like spinach or zucchini to your oats for added nutrients and a slower absorption rate.

Monitor Meal Timing

Try not to eat oats on an empty stomach. Pair them with other foods that prevent rapid glucose absorption.

Experiment with Cooking

Prepare your oats with milk alternatives like almond or coconut milk, which can have a smoother effect on blood sugar than regular milk.

Mindful Eating

Eat slowly and mindfully, as this can help you notice fullness cues and avoid overeating, further preventing glucose spikes.