Oats are a great addition to most people’s diet. Oats are a grain and nutritionally rich in carbohydrates which when we eat them will convert to simple sugars. Our bodies produce more insulin when we eat carbs and sugars and in general eating carbohydrates will make our insulin levels go up. Elevated insulin levels are not good for weight management or inflammation in your body. If your insulin levels are high it’s REALLY hard to lose fat!
Oats to the rescue… While oats are a grain and have a a significant amount of carbs, they don’t cause the insulin spike that other grains do.
More on Oats
Among all grains, oats have the highest proportion of soluble fibre. This gel-like fibre transits your intestinal tract and may help trap substances associated with high blood cholesterol. Studies show that people with high blood cholesterol who eat just 3 g of soluble fibre per day can reduce their total cholesterol by 8% to 23% (remember that one cup of oats yields 4 g)!
Oats are diabetes-friendly. For the same reason that the fibre in oats helps to stave off hunger, it also helps to steady the levels of glucose in the bloodstream. People with diabetes especially benefit from this awesome oat trait. Most people need about 26 g to 35 g of fibre per day, but those with diabetes need upwards of 50 g. A fibre-filled bowl of oats can provide some of the much needed nutrient. Just be sure not to tip the balance by adding too much sugar or other blood glucose-spiking toppers to your oats.
Oats support healthy digestion. The insoluble fibre in oats scrubs through the intestines, moving food along and helping to prevent constipation. Also, people with gastroesophageal reflux disease (GERD) who follow a diet higher in fibre and lower in total fat may experience fewer symptoms of GERD, such as heartburn.
Oats and the Glycemic Index. When it comes to your blood sugar levels, lower and slower are generally better.
The glycemic index of old fashioned oats is 55 vs 83 for instant oats, so instant oatmeal is significantly higher.
That means that a bowl of instant (or quick-cooking) oats quickly pushes up your blood sugar, so they won’t keep you feeling satisfied as long as rolled or steel-cut oats would.
Instant oatmeal has been processed to cook quickly, which means they are broken down and digested more quickly in the body, and this is why it has a higher glycemic index.
Even though you may not be diabetic, eating a lower glycemic index diet is much better for your health.
As researchers on this topic, from the Boston Children’s Hospital, put it;
When it comes to weight loss maintenance, existing research suggests that low-glycemic-index diets work with the body’s biology to help us to prevent the fall in metabolism that occurs with weight loss and stay fuller longer.
More on oats from Melanie at the Diet Rebel
Pumpkin Pie Baked Oats
2 cups rolled oats. (I like Trader Joe’s organic)
1/2 cup pepitas (I get mine in bulk at Trader Joe’s and again organic)
3/4 cup pumpkin puree (I think Trader Joe’s organic pumpkin is the best)
1/3 cup maple syrup, raw honey, or organic brown rice syrup (my fave is Suzanne’s brand rice syrup)
1 1/2 tsp cinnamon
1/4 tsp nutmeg
1/4 tsp ginger, powdered
1/4 tsp cloves, powdered
2 TBS coconut oil
2 TBS milk or milk alternative like almond or coconut (I use fresh goat milk)
1/2 tsp sea salt
* Preheat oven to 350.
* Mix all the dry ingredients in one bowl. Mix together all the wet ingredients in another bowl.
* Bring it together by adding the wet ingredients into the dry and mix until combined. I add an extra 1-2 TBS of water and pat the mixture into a round loaf in the bowl. I let that sit for 5 mins.
* Spoon batter into a lined muffin pan.
* Bake in the oven for about 20 minutes.
Here’s the original recipe.
|Amount Per Serving|
|% Daily Value *|
|Total Fat 6 g||9 %|
|Saturated Fat 1 g||3 %|
|Monounsaturated Fat 1 g|
|Polyunsaturated Fat 1 g|
|Trans Fat 0 g|
|Cholesterol 0 mg||0 %|
|Sodium 105 mg||4 %|
|Potassium 50 mg||1 %|
|Total Carbohydrate 18 g||6 %|
|Dietary Fiber 2 g||10 %|
|Sugars 5 g|
|Protein 3 g||7 %|
|Vitamin A||35 %|
|Vitamin C||1 %|
|* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.|