Oats upma (1 piece)

Breakfast

171 mg/dL avg. peak value

Usually causes a medium spike

2 Avg. Food Score on Ultrahuman App

74 % Ultrahuman Users got an UNSTABLE response

How to consume Oats upma without glucose spikes

Portion Control

Reduce the serving size of oats upma to limit the amount of carbohydrates consumed in one meal.

Protein Addition

Incorporate a source of protein such as boiled eggs, tofu, or a handful of nuts like almonds or walnuts to help stabilize blood sugar levels.

Fiber Boost

Add more vegetables to your oats upma, such as bell peppers, broccoli, spinach, or zucchini, to slow down digestion and prevent spikes.

Healthy Fats

Include healthy fats like avocado slices or a drizzle of olive oil to slow carbohydrate absorption.

Vinegar

Consuming a small amount of apple cider vinegar diluted in water before your meal may help improve insulin sensitivity and reduce spikes.

Herbs and Spices

Use spices like cinnamon or fenugreek seeds, which may aid in regulating blood sugar levels.

Balanced Meals

Ensure your overall meal plan includes diverse nutrients by pairing oats upma with a salad or a side of legumes such as lentils or chickpeas.

Hydration

Drink plenty of water throughout the day, as dehydration can affect blood sugar control.

Meal Timing

Avoid eating large quantities of carbohydrates late at night when your body might be less efficient at metabolizing them.

Mindful Eating

Eat slowly and chew your food thoroughly to enhance digestion and better manage blood sugar levels.