Cereal with Milk (1 Cup)

Dinner

155 mg/dL avg. peak value

Usually causes a large spike

2 Avg. Food Score on Ultrahuman App

80 % Ultrahuman Users got an UNSTABLE response

How to consume cereal with milk without glucose spikes

Choose Whole Grain Cereals

Opt for cereals made from whole grains like oats or bran that have a lower tendency to cause spikes in blood glucose levels.

Add Protein

Incorporate a source of protein such as a handful of nuts or seeds, Greek yogurt, or a scoop of protein powder to your cereal to slow down the absorption of carbohydrates.

Include Healthy Fats

Mix in healthy fats like almond butter or a sprinkle of chia seeds to slow digestion and stabilize blood sugar levels.

Opt for Unsweetened Milk Alternatives

Consider using unsweetened almond, soy, or coconut milk instead of regular milk to reduce sugar intake.

Add Fiber-Rich Fruits

Top your cereal with fruits like berries, apples, or pears, which are lower in sugar and high in fiber, helping to moderate blood sugar levels.

Control Portion Sizes

Be mindful of the portion size of cereal you consume to avoid consuming too many carbohydrates at once.

Include Cinnamon

Sprinkle cinnamon on your cereal, as it may help improve insulin sensitivity and lower post-meal blood sugar levels.

Stay Hydrated

Drink a glass of water before your meal to help with digestion and prevent overeating.

Eat Slowly

Take your time to eat, as eating slowly can help your body manage blood sugar better.

Monitor Meal Timing

Have your cereal as part of a balanced breakfast and avoid consuming it late at night when your body's insulin response may be less effective.