Generic - Overnight Oatmeal (1 cup)

Breakfast

121 mg/dL avg. peak value

Usually causes a medium spike

6 Avg. Food Score on Ultrahuman App

83 % Ultrahuman Users got an UNSTABLE response

How to consume Generic - Overnight Oatmeal without glucose spikes

Increase Fiber Intake

Consider adding chia seeds or flaxseeds to your overnight oats. These seeds are high in fiber, which can help slow down the absorption of carbohydrates.

Incorporate Protein

Include a source of protein such as Greek yogurt or a scoop of protein powder. Protein can help stabilize blood sugar levels by slowing down digestion.

Add Healthy Fats

Mix in some nuts like almonds or walnuts. Healthy fats can also help slow carbohydrate absorption and prevent spikes.

Use Berries as Toppings

Top your oatmeal with low-sugar fruits such as strawberries, blueberries, or raspberries. These fruits are less likely to cause a spike compared to higher sugar fruits.

Portion Control

Be mindful of your portion size when preparing overnight oats. Reducing the serving size can decrease the overall carbohydrate load.

Choose Unsweetened Milk Alternatives

Use unsweetened almond milk or coconut milk instead of regular milk or sweetened alternatives to reduce the sugar content.

Avoid Added Sugars

Skip adding honey, maple syrup, or other sweeteners. Instead, rely on the natural sweetness of fruits and spices like cinnamon or vanilla extract.

Include a Vinegar-Based Dressing

Consider adding a small amount of vinegar, such as apple cider vinegar, as it may help lower blood sugar responses after meals.

Experiment with Resistant Starch

Allow your cooked oats to cool before eating. Cooling can transform some of the starches into resistant starches, which digest more slowly and can reduce spikes.

Monitor Hydration

Drink water before your meal. Proper hydration can help with the digestion and absorption of food, potentially moderating blood sugar levels.