Oats porridge (1 piece)
Breakfast
224 mg/dL
avg. peak value
Usually causes a large spike
Avg. Food Score on Ultrahuman App
Ultrahuman Users got an UNSTABLE response
How to consume Oats porridge without glucose spikes
Add Protein and Healthy Fats
Incorporate nuts or seeds like almonds, walnuts, or chia seeds into your porridge. These additions can help slow down the absorption of carbohydrates, leading to a more gradual increase in blood sugar levels.
Include Fiber-Rich Fruits
Top your oats with berries such as blueberries, strawberries, or raspberries. These fruits are not only delicious but also high in fiber, which can help moderate blood sugar spikes.
Use Unsweetened Milk Alternatives
Prepare your oats with unsweetened almond milk, coconut milk, or another plant-based milk instead of regular milk or sweetened varieties. This can reduce the overall sugar content of your meal.
Avoid Added Sugars
Steer clear of adding sugar, honey, or syrup to your porridge. Instead, use a natural sweetener like stevia or enjoy the natural sweetness from the fruits you add.
Incorporate a Source of Acid
Add a splash of lemon juice or a few slices of apple cider vinegar-infused apples to your oats. Acidity can help slow down digestion, reducing the rate of blood sugar spikes.
Choose Steel-Cut or Rolled Oats
Opt for steel-cut or rolled oats rather than instant oats. They are less processed and take longer to digest, which can help in achieving a more stable blood sugar response.
Monitor Portion Size
Keep your portion size in check. Eating too much, even of healthy foods, can contribute to higher blood sugar levels.
Include Cinnamon
Sprinkle some cinnamon on your oats, as it may help reduce post-meal blood sugar levels.
Stay Hydrated
Drink a glass of water before your meal to help with digestion and maintain overall hydration, which can influence blood sugar regulation.
Exercise After Meals
Engage in light physical activity, such as walking, after eating your oats. Physical activity can help lower blood sugar levels more quickly.
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