Nutrition 1 MIN READ

Oatmeal + Fruit = Glucose Rollercoaster? Try These Fixes!

Written by Team Ultrahuman

Nov 01, 2022

Oatmeal with fruit meal can be the best way to start a day. Oats are an excellent source of carbohydrates, providing a slow release of energy due to their high levels of beta-glucan fibre. This fibre helps to regulate glucose in the bloodstream, preventing drastic spikes or drops. But, consuming oats in isolation, particularly in the morning, can cause a spike in glucose levels. Fruits are rich in sugar and, when consumed with oats, lead to a glycemic load causing hyperglycemia.

Stabilise Glucose Spike with a Few Moderations
• Consider adding a tablespoon of chia seeds while soaking oats.
• Avoid adding sugar or sweeteners.
• You can incorporate a scoop of protein powder into your oatmeal for greater stability in glucose values
• Consider soaking your oats in yoghurt or dairy alternatives such as soy or almond milk for added protein and probiotics
• You can include healthy fats like almonds, walnuts, or nut butter (peanut or almond) in your oatmeal and fruit bowl to help slow down the release of glucose in the bloodstream.

Oats provide a beneficial combination of carbohydrates and a type of fibre called beta-glucan, which can aid in the gradual release of glucose into the bloodstream. However, consuming oats in isolation and especially in the morning may result in a sudden spike in blood sugar levels. This can be further exacerbated by pairing oats with fruits, which contain natural sugars and can contribute to a higher glycemic load and potentially cause hyperglycemia.

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