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 portion size of oats upma to minimize the overall carbohydrate intake, which can help prevent large glucose spikes.

Add Fibrous Vegetables

Incorporate low-starch vegetables like spinach, bell peppers, and tomatoes into your oats upma. These can slow down digestion and help stabilize blood sugar levels.

Include Healthy Fats

Add a source of healthy fats such as avocado, nuts, or seeds. Healthy fats can slow the absorption of carbohydrates and help control blood sugar spikes.

Incorporate Protein

Enhance your oats upma with protein-rich ingredients like tofu, paneer, or a boiled egg. Protein helps in maintaining stable blood sugar levels by slowing down digestion.

Use Whole Oats

Opt for steel-cut or rolled oats instead of instant oats, as they are less processed and have a slower digestion rate.

Hydration

Drink a glass of water before meals to reduce hunger and prevent overeating, which can help manage blood sugar levels.

Spice It Up

Use spices like cinnamon or fenugreek, which can help in moderating blood sugar levels.

Mindful Eating

Eat slowly and savor each bite, as this practice aids digestion and helps regulate the release of glucose into the bloodstream.

Exercise

Engage in light physical activity, such as a short walk, after meals to help reduce post-meal glucose spikes.

Monitor Blood Sugar

Keep track of your blood sugar levels before and after meals to better understand how your body responds to certain foods and make necessary dietary adjustments.