English Overnight Oats (1 Cup)

132 mg/dL

avg. peak value

Usually causes a medium spike

Avg. Food Score on Ultrahuman App

80%

Ultrahuman Users got an UNSTABLE response

Other related foods

How to consume english overnight oats without glucose spikes

Add Protein

Incorporate protein sources like Greek yogurt, cottage cheese, or a scoop of unsweetened protein powder into your overnight oats. Protein helps slow down the absorption of carbohydrates.

Include Healthy Fats

Add a handful of nuts, such as almonds or walnuts, or a tablespoon of chia seeds or flaxseeds. Healthy fats can help moderate blood sugar levels.

Use Low-Sugar Fruits

Opt for berries like strawberries, blueberries, or raspberries. These fruits are lower in natural sugars and provide fiber, which can help stabilize blood sugar.

Incorporate Fiber

Add a tablespoon of psyllium husk or ground flaxseeds to your oats. These high-fiber options can help slow carbohydrate absorption and prevent spikes.

Choose Unsweetened Milk Alternatives

Use unsweetened almond milk, coconut milk, or other unsweetened plant-based milk instead of sweetened versions to avoid added sugars.

Add Spices

Incorporate cinnamon or nutmeg into your oats. These spices not only enhance flavor but may also help improve insulin sensitivity.

Limit Sweeteners

Avoid adding sugar or high-sugar sweeteners. If you must add sweetness, use a small amount of a low-impact sweetener like stevia or erythritol.

Opt for Whole Grains

Use steel-cut oats or rolled oats instead of instant oats. These less processed options are digested more slowly, leading to a steadier release of glucose.

Portion Control

Be mindful of portion sizes. Consuming a smaller serving of oats can help manage the overall impact on your blood sugar levels.

Pre-Meal Hydration

Drink a glass of water before eating your overnight oats. Hydration can help with overall digestion and metabolism, potentially reducing glucose spikes.

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