Oatmeal Controversy: Is It Really Bad for Blood Sugar? (7 tips to combat the spike!)
Oatmeal is the subject of much debate.
What was once considered a heart-healthy breakfast food is now equated to the antithesis of blood sugar and hormone balance in some health circles.
The former star of breakfast is now being dragged for sending out blood sugar through the roof (not something we want first thing in the morning) —
This is quite confusing given that the American Diabetes Association recommends half of our daily intake of grains be whole grains, of which oats are highlighted as a prime example.
From the ADA website:
So, what’s the deal? Is oatmeal good for us or not?
Let’s get into it.
Oatmeal is a blood sugar spiker.
Instant oats from our dear friend Mr. Quaker have a glycemic index of 74. (For reference, white bread has a glycemic index of 100, which means it turns to sugar almost instantly in the blood.)
Having a high glycemic index means instant oats are absorbed…. Well, instantly. The starch quickly turns to sugar in our bloodstream, and insulin levels rise rapidly to deliver it to our cells for fuel.
Why blood sugar spikes are bad….especially in the morning.
With such a rapid blood sugar spike, insulin does its job almost too well and can overshoot, which sends our blood sugar levels too low, and just a few hours later, we’re tired, cranky, and have cravings for more carbs and sugar.
It’s a vicious cycle, and starting it first thing in the morning means we’re setting ourselves up to ride this blood sugar roller coaster the rest of the day.
On the other hand, a breakfast rich in protein and healthy fats promotes satiety and leads to less hunger and cravings.
Translation:
Starch + sugar for breakfast = “hangry” by mid-morning.
Protein + healthy fats for breakfast = balanced blood sugar and smooth sailing until lunch.
Does this mean you can never have oats for breakfast again?
Heck no!
You can easily do certain things to have oats while keeping your blood sugar, mood, and energy levels stable throughout the day.
Here are my top tips for eating oatmeal without a blood sugar spike.
1. Avoid quick-cooking or instant oats. These have a high glycemic impact, which means they turn to sugar fast in the body, spiking blood sugar.
2. If you’re going to have oats, opt for a steel cut instead. Steel-cut oats have a glycemic index of 53, significantly lower than instant oats and thus less likely to spike blood sugar. If you’re not a fan of steel-cut oats (I’m not either), try the hack in number 3.
3. Add healthy fat, fiber, and/or protein to your oats. This will not only help mitigate a blood sugar spike by slowing sugar absorption. Adding protein, fat, and/or fiber to your oats will make you feel fuller and more energized for longer. See examples below (read through to the end for a real-life example of add-ons to MY oats!)
Healthy fat: Chia seeds, flax seeds, hemp seeds, a handful of walnuts, 85% or higher dark chocolate chips, or a tablespoon of almond or peanut butter.
Fiber: Add a handful of raspberries, blueberries, or blackberries to your oats. Note: banana and other starchy fruits can add to the glycemic load (how much a particular meal will spike your blood sugar)
Protein: Mix in a scoop of unsweetened plain Greek yogurt, chocolate or vanilla-flavored protein powder or whisk in some egg whites while cooking for a savory version. Speaking of savory….
4. Eat oats after having a savory breakfast, almost like a breakfast dessert. When you eat starch and sugar after something high in protein, you will have a much lower blood glucose spike
5. Try overnight oats. Overnight oats are rich in a different type of starch called resistant starch, and resistant starch is actually really good for you. Why? As its name implies, resistant starch is resistant to digestion.
Resistant starch passes through your small intestine and reaches your colon virtually untouched. Here, the bacteria in your gut feed on it and create metabolites called short-chain fatty acids, which have anti-inflammatory, disease-fighting action.
Pro tip: You can also cook your oats and allow them to cool in the refrigerator to increase their resistant starch content. Reheating your oats after cooking and cooling will still preserve the resistant starch. This is my preferred method of cooking/eating oats, but if you want to give overnight oats a try, here are seven delicious recipes!
6. Add cinnamon to your oats. The phytochemicals in cinnamon help stabilize blood sugar and cause less of a spike.
7. Go for a 10-15 minute walk after eating oatmeal for breakfast. Step outside for a walk if all else fails and these hacks aren’t available (say you’re at a friend’s house or hotel grab-and-go breakfast). Your muscles will act as a sponge and help soak up the glucose in your bloodstream, which will help curb a blood sugar spike.
Here is an example of a bowl of oats I had before skiing.
I added hemp seeds, chia seeds, peanut butter, blueberries, 100% cacao dark chocolate chips, and cinnamon.
Note that I loaded this bad boy up because we were going to be burning some serious energy on the slopes!
