Protein oats (1 piece)

Breakfast

143 mg/dL avg. peak value

Usually causes a medium spike

4 Avg. Food Score on Ultrahuman App

67 % Ultrahuman Users got an UNSTABLE response

How to consume Protein Oats without glucose spikes

Add Healthy Fats

Incorporate sources of healthy fats like chia seeds, flaxseeds, or a small amount of almond butter to your protein oats. These can help slow down digestion and moderate glucose spikes.

Incorporate Fiber-Rich Foods

Enhance your oats with fiber-rich toppings such as berries (like blueberries or strawberries) or a small amount of unsweetened shredded coconut. Fiber can help stabilize blood sugar levels.

Choose Whole Grains

When selecting oats, opt for steel-cut or rolled oats rather than instant oats. Whole grains are digested more slowly, leading to a more gradual rise in blood sugar.

Portion Control

Pay attention to portion sizes to avoid consuming excess carbohydrates in one sitting. Moderating portion sizes can help maintain more stable blood sugar levels.

Include Protein

If not already present, add additional protein sources like a scoop of protein powder or a small serving of Greek yogurt. Protein can help balance the overall macronutrient profile of your meal.

Stay Hydrated

Drink water before or during your meal. Proper hydration can support overall digestion and metabolism.

Mindful Eating

Eat slowly and mindfully to give your body time to process the meal, which can aid in better blood sugar management.

Timing Your Meals

Consider having your protein oats at a time when your body is more insulin-sensitive, such as after a workout, to help better manage blood glucose levels.

Spice It Up

Add cinnamon to your oats. Cinnamon has been shown to have properties that may help regulate blood sugar levels.

Monitor and Adjust

Keep track of your body's response to your meal and make adjustments as needed. Everyone's body reacts differently, so it's important to personalize your approach.