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Whole Wheat and Rolled Oats Cereal with Nuts and Fruit (100 G)
Breakfast
135 mg/dL
avg. peak value
Usually causes a medium spike
Avg. Food Score on Ultrahuman App
Ultrahuman Users got an UNSTABLE response
How to consume whole wheat and rolled oats cereal with nuts and fruit without glucose spikes
Portion Control
Reduce the portion size of your whole wheat and rolled oats cereal. Smaller amounts can help moderate blood glucose levels.
Add Protein
Include a source of protein in your meal, such as a scoop of Greek yogurt, cottage cheese, or a handful of seeds like chia or flaxseeds. Protein can slow the absorption of glucose.
Healthy Fats
Incorporate healthy fats such as avocado slices or a small amount of nut butter. These fats can help to stabilize blood sugar levels.
Low-Sugar Fruits
Opt for fruits that have less impact on blood sugar, like berries (strawberries, blueberries, raspberries) instead of higher sugar fruits like bananas or dried fruits.
Include Fiber
Add additional fiber to your meal, such as ground flaxseeds, chia seeds, or psyllium husk. Fiber can slow down the digestion and absorption of carbohydrates.
Vinegar or Lemon
Add a splash of apple cider vinegar or squeeze of lemon to your meal. The acidity can help to lower blood sugar spikes.
Hydration
Drink a glass of water before eating. Hydration can help with the digestion process and can moderate blood sugar levels.
Timing of Carbohydrate Intake
Eat your cereal towards the end of your meal after consuming proteins and fats. This can help to slow down glucose absorption.
Mixed Nuts
Ensure that the nuts included in your cereal are unsweetened and avoid varieties that are coated in sugar or honey.
Physical Activity
Engage in a light activity like walking for 10-15 minutes after eating. Physical activity can help to manage blood sugar levels effectively.
Proper Cooking
Ensure that rolled oats are cooked properly but avoid overcooking them as it can increase the rate at which they are digested.
Avoid Added Sugars
Ensure that your cereal does not contain added sugars. Check labels to make sure there are no sugars added during processing.
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