Oats with milk and fruits (1 piece)
Breakfast
129 mg/dL
Usually causes a large spike
Avg. Food Score on Ultrahuman App
Ultrahuman Users got an UNSTABLE response
How to consume oats with milk and fruits without glucose spikes
Add Protein
Include a source of protein like a scoop of Greek yogurt or a handful of nuts (e.g., almonds or walnuts) to your oats. Protein helps slow down the absorption of carbohydrates.
Increase Fiber
Incorporate chia seeds, flaxseeds, or ground psyllium husk into your oatmeal. These fibers can help reduce the overall absorption rate of sugar.
Use Cinnamon
Sprinkle cinnamon on your oats. Cinnamon has been shown to help lower blood sugar levels.
Choose Low-Sugar Fruits
Opt for berries such as strawberries, blueberries, or raspberries instead of higher sugar fruits. These fruits have less impact on blood sugar levels.
Portion Control
Be mindful of the quantity of oats and fruits you are consuming. Reducing the portion size can help control the spike in blood sugar.
Pre-soaking Oats
Soak your oats overnight. This process can help break down the starches, making them easier to digest and less likely to cause a large spike.
Add Healthy Fats
Mix in a small serving of healthy fats like avocado, or a teaspoon of nut butter. Healthy fats can slow the absorption of carbohydrates.
Limit Milk
Use a smaller amount of milk or opt for unsweetened almond milk, which has fewer carbohydrates.
Have a Balanced Meal
Pair your oatmeal with a side of eggs or a small serving of lean meat. Balanced meals with protein and fat can help moderate blood sugar levels.
Stay Hydrated
Drink water before and after your meal. Staying hydrated can help with the overall metabolism of carbohydrates.
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