Porridge, oat-based, prepared with water, protein fortified (1 Serving)

Dinner

128 mg/dL avg. peak value

Usually causes a medium spike

5 Avg. Food Score on Ultrahuman App

86 % Ultrahuman Users got an UNSTABLE response

How to consume porridge, oat based, prepared with water, protein fortified without glucose spikes

Add Healthy Fats

Incorporate a source of healthy fats such as a tablespoon of almond butter, chia seeds, or ground flaxseeds. These can help slow digestion and stabilize blood sugar levels.

Include Protein

While your porridge is already protein-fortified, consider adding more from whole food sources like a scoop of Greek yogurt or a handful of nuts, such as almonds or walnuts, to further enhance protein content and reduce the spike.

Use Berries as Topping

Top your porridge with berries like blueberries, strawberries, or raspberries. These fruits are lower in natural sugars compared to other fruits and can help moderate blood sugar levels.

Choose Steel-Cut Oats

If possible, opt for steel-cut oats instead of rolled or instant oats. They take longer to digest, which can help in maintaining steadier blood sugar levels.

Control Portions

Be mindful of your portion size. Consider having a smaller serving of porridge and balance it with additional protein or fat.

Add Cinnamon

Sprinkle a bit of cinnamon on your porridge. Cinnamon has been noted for its potential to improve insulin sensitivity and help regulate blood sugar levels.

Hydrate Adequately

Ensure you're well-hydrated by drinking water throughout the morning. Proper hydration can aid in the effective regulation of blood sugar levels.

Mind the Cooking Time

Cook your oats less to maintain more of their fibrous structure, which can aid in reducing the rate at which they are digested.

Incorporate Vinegar

Consider adding a small amount of apple cider vinegar to water and drinking it before your meal. This can help improve insulin sensitivity.

Mix in Fiber

Add a fiber supplement or a tablespoon of psyllium husk to your porridge to help slow down the digestion process and reduce spikes.