Porridge (1 piece)

Breakfast

137 mg/dL avg. peak value

Usually causes a medium spike

5 Avg. Food Score on Ultrahuman App

83 % Ultrahuman Users got an UNSTABLE response

How to consume Porridge without glucose spikes

Choose Steel-Cut Oats

Opt for steel-cut oats instead of instant or quick-cooking oats. They are less processed and digest more slowly, leading to a more gradual increase in blood sugar levels.

Add Protein

Incorporate a source of protein such as a scoop of Greek yogurt, a handful of nuts like almonds or walnuts, or a spoonful of peanut butter. Protein helps slow down the absorption of carbohydrates.

Include Healthy Fats

Add healthy fats to your porridge by mixing in chia seeds, flaxseeds, or a drizzle of olive oil. Fats can help stabilize blood sugar levels.

Top with Low-Sugar Fruits

Consider adding fruits like berries or green apples in moderation. They provide natural sweetness and fiber without causing a significant spike.

Incorporate Fiber-Rich Foods

Add additional fiber such as ground flaxseed or psyllium husk to your porridge. Fiber slows digestion and helps maintain stable blood sugar levels.

Use Unsweetened Dairy or Alternatives

Use unsweetened almond milk, coconut milk, or cow’s milk to prepare your porridge. Added sugars in sweetened varieties can contribute to a glucose spike.

Sprinkle Cinnamon

Cinnamon can enhance the flavor without the need for added sugars and may help improve insulin sensitivity.

Control Portion Size

Adjust the portion of porridge you consume to manage the overall carbohydrate intake more effectively.

Combine with a Balanced Meal

Pair your porridge with a boiled egg or a small serving of lean meat to ensure a balance of macronutrients, aiding in better glucose control.

Stay Hydrated

Drink water before and after your meal. Proper hydration can aid in overall metabolic function and help manage blood sugar levels.

Monitor Timing

Consider having porridge as part of a meal rather than on an empty stomach, which might help in moderating the glucose response.