High Protein Oats (1 piece)

Breakfast

149 mg/dL avg. peak value

Usually causes a small spike

5 Avg. Food Score on Ultrahuman App

67 % Ultrahuman Users got an UNSTABLE response

How to consume high protein oats without glucose spikes

Add Fiber-Rich Toppings

Incorporate chia seeds, flaxseeds, or a tablespoon of almond butter into your oats to increase fiber content, which can help slow glucose absorption.

Incorporate Healthy Fats

Add a small handful of nuts like almonds or walnuts, or use a topping of unsweetened coconut flakes to help stabilize blood sugar levels.

Include Low-Sugar Fruits

Top your oats with berries such as strawberries, blueberries, or raspberries, which are lower in sugar and provide additional fiber.

Use Steel-Cut or Rolled Oats

Opt for less processed oats like steel-cut or rolled oats instead of instant oats to avoid rapid spikes in glucose levels.

Combine with Protein

Pair your oats with a side of Greek yogurt or a hard-boiled egg to increase protein intake, which can aid in reducing glucose spikes.

Limit Added Sweeteners

Minimize or eliminate the use of added sugars. If you need sweetness, use a small amount of natural sweeteners like a touch of honey or maple syrup.

Add Cinnamon

Sprinkle cinnamon on your oats as it may help improve insulin sensitivity and control blood sugar levels.

Drink Water Before Eating

Consume a glass of water before your meal to help regulate glucose levels and promote a feeling of fullness.

Eat Smaller Portions

Consider reducing the portion size of your oats and pair it with other low-impact foods for a more balanced meal.

Monitor Timing and Frequency

Consider the timing of your meals and avoid having high protein oats too frequently to allow your body to manage glucose levels effectively.