Oats with milk and fruits (1 piece)
Breakfast
129 mg/dL
Usually causes a large spike
Avg. Food Score on Ultrahuman App
Ultrahuman Users got an UNSTABLE response
How to consume oats with milk and fruits without glucose spikes
Add Protein
Incorporate a source of protein like Greek yogurt or a scoop of protein powder to your oats. This can help slow the absorption of sugars.
Include Healthy Fats
Add a tablespoon of chia seeds, flaxseeds, or a handful of nuts (like almonds or walnuts) to your oatmeal to promote a more gradual increase in blood sugar levels.
Portion Control
Be mindful of the portion sizes of oats, milk, and fruits. Sometimes, reducing the quantity can help manage the spike.
Opt for Low-Sugar Fruits
Choose fruits like berries (e.g., strawberries, blueberries) over higher-sugar fruits like bananas or mangoes.
Use Unsweetened Milk
Switch to unsweetened almond milk or coconut milk instead of regular milk to reduce sugar intake.
Add Cinnamon
Sprinkle cinnamon on your oats. Cinnamon is known to help in managing blood sugar levels.
Pre-Soak Oats
Pre-soaking oats overnight in water or a mixture of water and a small amount of lemon juice can help in breaking down some of the starches, making them easier to digest.
Blend in Vegetables
Consider adding finely grated zucchini or carrots. These vegetables have a lower impact on blood sugar and add fiber, which can help with satiety and blood sugar management.
Eat Smaller, More Frequent Meals
Instead of having a large serving all at once, consider splitting your oats into smaller portions and eat them throughout the day.
Stay Hydrated
Drinking plenty of water can help your body manage blood sugar levels more effectively.
Exercise After Eating
Engage in light physical activity, like a walk, after consuming oats. This can help in utilizing the glucose more efficiently.
Monitor and Adjust Ingredients
Keep track of how different ingredients affect your blood sugar and make adjustments as necessary. Personal responses can vary, so it's essential to find what works best for you.
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