German Porridge (1 Serving (40g))
Breakfast
148 mg/dL
avg. peak value
Usually causes a medium spike
Avg. Food Score on Ultrahuman App
Ultrahuman Users got an UNSTABLE response
How to consume german porridge without glucose spikes
Portion Control
Start by reducing the portion size of the porridge. Smaller portions can lead to a more moderate release of glucose into the bloodstream.
Add Protein
Include a source of protein, such as nuts or seeds (like almonds or chia seeds), to your meal. Protein can help slow down the digestion process and stabilize blood sugar levels.
Incorporate Healthy Fats
Add a small amount of healthy fats, such as a tablespoon of nut butter or a few avocado slices, to the porridge. Fats can slow carbohydrate absorption and prevent spikes.
Include Fiber
Top your porridge with fiber-rich fruits, like berries or sliced apples, to help slow digestion and the absorption of sugars.
Cinnamon
Sprinkle some cinnamon on your porridge. This spice may help to improve insulin sensitivity and reduce blood sugar levels after meals.
Mix with Yogurt
Consider mixing your porridge with unsweetened Greek yogurt, which adds protein and probiotics that can aid digestion and blood sugar control.
Use Milk Alternatives
If you usually make your porridge with milk, try using unsweetened almond milk or another low-sugar milk alternative.
Exercise Post-Meal
Engage in a light walk or physical activity after eating. This can help your muscles use more glucose and reduce blood sugar spikes.
Hydrate
Drink water before and during your meal to help with digestion and slow the increase in blood sugar levels.
Monitor and Adjust
Keep track of your body's response to different variations of the porridge and adjust ingredients and portion sizes accordingly to find what works best for you.
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