Overnight oats (1 piece)

Breakfast

132 mg/dL avg. peak value

Usually causes a medium spike

5 Avg. Food Score on Ultrahuman App

80 % Ultrahuman Users got an UNSTABLE response

How to consume Overnight Oats without glucose spikes

Incorporate Protein

Add a source of protein to your overnight oats, such as Greek yogurt, protein powder, or a handful of nuts like almonds or walnuts. This can help moderate the blood sugar response.

Include Healthy Fats

Mix in some healthy fats like chia seeds, flaxseeds, or a spoonful of nut butter. These fats can slow down digestion and reduce glucose spikes.

Opt for Steel-Cut Oats

Use steel-cut oats instead of rolled oats. They are less processed and can lead to a more gradual increase in blood sugar levels.

Add Fiber-Rich Fruits

Top your oats with berries such as strawberries, blueberries, or raspberries, which can add fiber and further help in reducing glucose spikes.

Control Portion Size

Be mindful of your portion size, as consuming large quantities can lead to higher glucose spikes. Aim for a balanced meal with appropriate portions.

Use Unsweetened Milk Alternatives

Use unsweetened almond milk, coconut milk, or another low-sugar alternative instead of regular milk to minimize added sugars.

Limit Sweeteners

If you need to sweeten your oats, use a small amount of natural sweeteners like stevia or monk fruit instead of sugar or honey.

Add Cinnamon

Sprinkle some cinnamon over your oats. Cinnamon is known to help with blood sugar regulation.

Pre-soak Oats Longer

Allow your oats to soak for a longer period (overnight), as this can reduce the impact on blood sugar levels when consumed.

Pair with a Balanced Meal

Consume your oats alongside a meal that includes a source of protein and healthy fats for optimal blood sugar management.