English Overnight Oats (1 Cup)

132 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 english overnight oats without glucose spikes

Portion Control

Start by reducing the portion size of your overnight oats to minimize the carbohydrate load in one sitting. Smaller portions can help in avoiding significant spikes in glucose levels.

Add Healthy Fats

Incorporate sources of healthy fats like chia seeds, flaxseeds, or a dollop of almond butter to your oats. These fats can help slow down the digestion and absorption of carbohydrates.

Include Protein

Mix in some Greek yogurt or a scoop of protein powder to add protein to your meal. Protein can help in moderating blood sugar spikes by providing a more balanced macronutrient profile.

Opt for Whole Grains

Use steel-cut or rolled oats instead of instant oats, as they are less processed and take longer to digest, leading to a more gradual release of glucose.

Add Fiber

Top your oats with fiber-rich foods like berries, which can aid in slowing glucose absorption. Consider also adding a sprinkle of ground flaxseed or a handful of nuts for additional fiber.

Incorporate Cinnamon

Sprinkle cinnamon on your oats, as it may have a beneficial effect on blood sugar control.

Use Low-Sugar Additives

Avoid adding sweeteners like honey or maple syrup. Instead, utilize natural sweetness from fruits with lower sugar content, such as strawberries or raspberries.

Pair with a Balanced Meal

Eat your oats alongside a protein-rich food, such as an egg or a small serving of lean meat, to create a more balanced meal and mitigate glucose spikes.

Monitor Timing

Consume your overnight oats during breakfast and avoid having them late in the evening when your body might be more sensitive to carbohydrates.

Stay Hydrated

Drink water before your meal. Adequate hydration can assist in digestion and help maintain stable blood sugar levels.

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