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 portion size of oats you consume. A smaller serving can help manage the body's response to carbohydrates.

Add Protein

Mix your oats with a source of protein, such as a scoop of plant-based protein powder or a serving of Greek yogurt. This can help slow down the digestion process.

Incorporate Healthy Fats

Add healthy fats like a handful of nuts, seeds, or a spoonful of nut butter to your oats. These fats can help stabilize your blood sugar levels.

Choose Whole Oats

Opt for steel-cut or old-fashioned oats instead of instant oats, as they are less processed and digest more slowly.

Include Fiber-Rich Foods

Add fiber-rich fruits like berries or a sprinkle of chia or flax seeds to your oats. This additional fiber can help moderate the absorption of carbohydrates.

Opt for Nut Milk

Use unsweetened almond milk or another low-carbohydrate milk alternative when preparing your oats to reduce the overall carbohydrate content.

Pair with Vegetables

Consider having a small serving of non-starchy vegetables, such as spinach or kale, on the side. The fiber in these vegetables can help slow carbohydrate absorption.

Mind the Sweeteners

Avoid adding sugar or high-sugar toppings to your oats. Instead, use a natural sweetener like stevia or a small amount of cinnamon for flavor.

Hydrate Adequately

Drink a glass of water before your meal. Proper hydration can aid digestion and help maintain stable blood sugar levels.

Monitor Timing

Have your oats as part of a balanced meal at a time when your body is less likely to experience a spike, such as after physical activity.