Oats with milk (1 piece)

Breakfast

141 mg/dL avg. peak value

Usually causes a large spike

3 Avg. Food Score on Ultrahuman App

92 % Ultrahuman Users got an UNSTABLE response

How to consume oats with milk without glucose spikes

Choose Steel-Cut Oats

Opt for steel-cut oats instead of instant or rolled oats, as they are less processed and typically cause a slower rise in blood sugar levels.

Add Protein

Incorporate a source of protein such as a scoop of Greek yogurt, cottage cheese, or a handful of nuts to your oats. Protein can help stabilize blood sugar levels.

Include Healthy Fats

Add healthy fats like chopped almonds, chia seeds, or flaxseeds. These can slow down the absorption of carbohydrates and reduce spikes.

Use Unsweetened Almond Milk

If possible, replace regular milk with unsweetened almond milk, which has fewer carbohydrates and may help in controlling blood sugar.

Incorporate Fiber-Rich Foods

Mix in fiber-rich fruits such as berries or a small apple to your oats. Fiber helps slow down digestion and sugar absorption.

Avoid Added Sugars

Refrain from adding sugars or sweeteners to your oats. Instead, enhance the flavor with spices like cinnamon or nutmeg.

Smaller Portions

Consider reducing the portion size of your oats and pair it with other low-carbohydrate foods to balance your meal.

Stay Hydrated

Drink water throughout your meal and the day, as hydration can support better blood sugar control.

Monitor Meal Timing

Try consuming oats as part of a balanced breakfast after some physical activity, like a morning walk, to utilize blood sugar more effectively.

Regular Monitoring

Keep track of your blood glucose levels after meals to understand how different foods and combinations affect you personally, allowing you to make adjustments as needed.