White Oats (Bagrry's) (1 Serving), Berries (1 Cup), Dutch Quark (1 Cup) and Mixed Nuts (100 G)

Breakfast

132 mg/dL avg. peak value

Usually causes a medium spike

4 Avg. Food Score on Ultrahuman App

60 % Ultrahuman Users got an UNSTABLE response

How to consume berries, dutch quark, mixed nuts, white oats without glucose spikes

Portion Control

Moderate the amount of berries and oats you consume in one sitting. Smaller portions can help prevent larger glucose spikes.

Balance with Protein

Add a source of protein like a small amount of almond butter or Greek yogurt to your meal. Protein helps slow down the absorption of carbohydrates.

Incorporate Healthy Fats

Include healthy fats like chia seeds or flaxseeds. These will help slow digestion and stabilize blood sugar levels.

Mix with Low-Carb Vegetables

Add vegetables such as spinach or kale to your meal. These add fiber and nutrients, helping to moderate blood sugar levels.

Opt for Steel-Cut Oats

If possible, choose steel-cut oats over rolled oats. They are less processed and digest slower, leading to more stable blood sugar levels.

Add Cinnamon

Sprinkle cinnamon on your oats or quark. This spice can help improve insulin sensitivity and slow the breakdown of carbohydrates.

Stay Hydrated

Drink water before and during your meal. Staying hydrated aids digestion and helps maintain stable blood sugar.

Mindful Eating

Eat slowly and mindfully, allowing your body time to register fullness and process the food more efficiently.

Pre-Meal Exercise

Consider a short walk or light exercise before eating. Physical activity can improve insulin sensitivity and help manage glucose levels.

Monitor and Adjust

Keep track of your glucose levels after eating this meal and adjust portions or combinations accordingly in future meals.