Overnight oats (1 piece)

Breakfast

131 mg/dL avg. peak value

Usually causes a medium spike

5 Avg. Food Score on Ultrahuman App

79 % Ultrahuman Users got an UNSTABLE response

How to consume Overnight Oats without glucose spikes

Portion Control

Reduce the serving size of your overnight oats to limit the amount of carbohydrates consumed in one sitting.

Add Protein

Incorporate a protein source such as Greek yogurt, cottage cheese, or protein powder to your oats. This can help slow down the digestion process and stabilize blood sugar levels.

Include Healthy Fats

Add nuts or seeds such as almonds, chia seeds, or flaxseeds. Healthy fats can slow carbohydrate absorption and reduce spikes in glucose levels.

Choose Low-Sugar Ingredients

Opt for unsweetened almond milk or coconut milk instead of sweetened dairy or non-dairy milks to prepare your overnight oats.

Incorporate Fiber-Rich Foods

Mix in fiber-rich fruits like berries or a small amount of apple slices. Fiber helps in slowing the digestion of carbohydrates.

Use Whole Grains

Prepare your oats using steel-cut or rolled oats instead of instant oats, as they have a slower digestion rate.

Add Cinnamon

Sprinkle cinnamon into your oats for its potential ability to improve insulin sensitivity and assist in blood sugar management.

Monitor Sweeteners

Avoid adding sugar, honey, or maple syrup. Instead, consider using a natural, low-calorie sweetener like stevia if sweetness is desired.

Experiment with Vinegar

Consider adding a splash of apple cider vinegar to your oats, as it may help increase insulin sensitivity.

Eat a Balanced Breakfast

Pair your overnight oats with additional protein or fat sources like a boiled egg or a slice of avocado to further manage glucose levels.