Oatmeal (1 Cup, Cooked)

143 mg/dL

avg. peak value

Usually causes a medium spike

Avg. Food Score on Ultrahuman App

81%

Ultrahuman Users got an UNSTABLE response

Other related foods

How to consume Oatmeal without glucose spikes

Add Protein

Incorporate a source of protein such as a scoop of protein powder, Greek yogurt, or a handful of nuts like almonds or walnuts to your oatmeal. This helps to slow down the absorption of glucose.

Include Healthy Fats

Add a tablespoon of chia seeds, flaxseeds, or nut butter. Healthy fats can help to blunt the glucose response.

Choose Steel-Cut or Rolled Oats

Opt for steel-cut or rolled oats instead of instant oatmeal. These less-processed forms have a slower impact on blood sugar levels.

Add Fiber

Mix in fiber-rich fruits like berries (blueberries, strawberries, or raspberries) or an apple. Fiber slows digestion and the subsequent release of glucose.

Use Milk Alternatives

Prepare your oatmeal with unsweetened almond milk or another low-carb milk alternative instead of regular milk to reduce carbohydrate content.

Avoid Added Sugars

Skip adding sugary toppings like brown sugar, honey, or syrup. Instead, sweeten with a small amount of low-carb sweeteners like stevia or monk fruit.

Incorporate Vegetables

Blend in a portion of grated zucchini or carrots for added fiber and nutrients without significantly impacting glucose levels.

Control Portion Size

Be mindful of your serving size. Eating smaller portions can help prevent spikes in glucose levels.

Pre-Meal Hydration

Drink a glass of water about 30 minutes before eating your oatmeal. Staying hydrated can help regulate glucose levels.

Exercise Post-Meal

Engage in light physical activity, such as a 10-15 minute walk, after eating. Exercise can help your body use glucose more efficiently.

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