How to eat oatmeal to avoid blood glucose spikes, according to a nutritionist

 We all grew up believing that a bowl of oatmeal was the healthiest thing to eat for breakfast. And it's not our fault, the reality is that we fell for those million-dollar marketing campaigns telling us that a bowl of this fiber-packed cereal could reduce cardiovascular disease and blood glucose levels. And while that last one is true, you probably don't know that this classic breakfast can cause glucose spikes. "Oatmeal is 100% starch and starch is converted to glucose when digested," explains scientist Jessie Inchauspé on her website.

 It's common to think that sweet will make you feel more energised in the morning, but maybe we've been wrong for a long time. "Science shows us that while a sweet, starchy breakfast gives us pleasure (it releases dopamine in our brain), it's not the best way to give us energy," shares Inchauspé. "It causes a glucose spike, which impairs our body's ability to produce energy efficiently, makes us tired and causes all sorts of side effects." But pause, this doesn't mean you have to say goodbye forever to your favorite bowl of oatmeal, that's why the best tips from nutrition experts so you can do it the right way.

What does eating oatmeal every day do?

"If you eat oatmeal prepared in the right way, without sugar or additives, every day you can get many benefits to your health such as: having a high fiber intake, reduce cholesterol, maintain satiety and regulate your blood sugar levels," says nutritionist Mariana Perez-Trejo. Although she warns that consuming a variety of foods is essential to obtain different vitamins and minerals. "It is also important to measure your portions, because if you are consuming exaggerated amounts of oatmeal, plus highly caloric toppings (honey, dried fruit, chocolates, sugar, boxed cereal, etc.) you may be being counterproductive to your health".

The nutritionist also emphasizes that oatmeal is considered a carbohydrate, so if your goal is to increase your protein intake, a bowl of oatmeal is not the best solution. "Most of the calories in oatmeal come from carbohydrates, especially soluble fiber known as beta-glucan," she tells Vogue. "So if you're looking for a high-protein food, meat, fish, protein powder, legumes, dairy, etc. are better choices."

Do oats produce glucose spikes?

On its own, oatmeal can spike blood sugar. That is why nutritionist Pérez-Trejo recommends: "Mix oatmeal with egg whites. These will not impart any flavor, but you will be adding protein to your oatmeal to avoid an abrupt glucose spike." She also suggests adding a topping of nuts, almonds or unsweetened peanut butter. "Adding healthy fats also helps avoid spikes," she explains. Scientist Jessie Inchauspé picks up on that idea on her website and explains that adding fat or protein to a carb-heavy breakfast keeps you from starting to feel hungry within half an hour. So a plate of oatmeal tucked in with other foods will give you more satiety.

The type of oatmeal you eat can also make a difference, experts recommend cut oat grains instead of instant oatmeal sachets. Another good idea is to add cow's milk, full-fat yogurt or almond milk that doesn't contain soy or sugar. "Choose berries and fruits with peels instead of tropical fruits such as bananas," advises Inchauspé. As much as possible, avoid honey, traditional table sugar, dates or maple syrup.

 

 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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