Overnight oats (1 piece)

135 mg/dL

avg. peak value

Usually causes a medium spike

Avg. Food Score on Ultrahuman App

83%

Ultrahuman Users got an UNSTABLE response

Other related foods

How to consume Overnight Oats without glucose spikes

Portion Control

Start by decreasing the portion size of your overnight oats. A smaller serving can help manage the glucose response.

Add Protein

Incorporate a source of protein such as Greek yogurt, cottage cheese, or a scoop of protein powder into your oats. Protein can slow down the digestion process and help stabilize blood sugar levels.

Include Healthy Fats

Mix in nuts, seeds, or nut butter like almonds, chia seeds, or flaxseeds. Healthy fats can also slow down digestion and prevent spikes in blood sugar.

Choose Low-Sugar Additions

Opt for fresh or frozen berries such as strawberries, blueberries, or raspberries as your fruit topping. These fruits have a lower sugar content compared to other fruits.

Increase Fiber

Add a tablespoon of chia seeds or ground flaxseeds to your oats. The extra fiber can help moderate the glucose absorption rate.

Consider Alternative Sweeteners

If you like your oats sweet, use a natural, low-calorie sweetener like stevia or erythritol instead of sugar or honey.

Use Whole Oats

Choose steel-cut or old-fashioned rolled oats rather than instant oats, as they are less processed and digest more slowly.

Incorporate Cinnamon

Sprinkle cinnamon into your overnight oats. Cinnamon has properties that may help improve insulin sensitivity and glucose metabolism.

Pair with a Protein-rich Breakfast

Consume your oats alongside a small serving of eggs or a plant-based protein dish to balance your meal and reduce the overall impact on blood sugar.

Stay Hydrated

Ensure you're drinking enough water throughout the day. Adequate hydration can help your body manage blood sugar levels more effectively.

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