I am not really concerned about where you fall on the spectrum of is oatmeal good or bad for your health. I know oats have mixed reviews these days. Rolled oats, in particular, can spike blood sugar and contribute to an insulin roller coaster throughout the day. Yes, steel cut oats and whole oats may be better choices, but there is still debate about this. You probably already know this. That’s not what I want to discuss.
What I really want to address is that a lot of us really enjoy a hearty bowl of oatmeal for breakfast. It feels nourishing, comforting and like a breakfast staple. Plus it’s so quick to make. So instead of throwing oatmeal out completely, let’s talk about some ways to mitigate the effects it can have on your blood sugar.
Here are a few strategies that work really well for me. I don’t wear a glucose monitor, but I can feel the difference it makes in my body. When I am going to eat any carbohydrate rich food that feels more processed, I think about adding fiber, protein and fat. All of these will help blunt any rise in blood sugar.
1. Eat your oatmeal with either vegetables cooked in or on the side. On the side: blanched green beans, steamed greens, broccoli, cauliflower. Ideally these vegetables are non-starchy ones. If I cook vegetables in my oatmeal, I might try zucchini or cauliflower. Splash some apple cider vinegar on your vegetables to add even more benefit to your blood sugar. Eat a few bites, or all of your vegetables, before digging into the oatmeal.
2. Add some seeds or nuts to your oatmeal, either in it or on top. I love stirring in a few spoonfuls of chia or hemp seeds. Add some sunflower or pumpkin seeds on top. Walnuts are another great option.
3. Go light, or avoid added sweeteners like maple syrup. Instead I will add a spoonful of applesauce and some cinnamon, or some berries. Or go completely savory with just the nuts and seeds.
4. Add a spoonful of unsweetened protein powder. I don’t add a full scoop, but even a small amount can boost the protein content of your oatmeal.
5. Add a protein heavy dish to the meal, alongside your oatmeal. I like my tofu scramble. Or add some of my tofu ricotta on top of your vegetables. Or make some tempeh bacon.
6. By filling up with some of these side dishes, you can also reduce the amount of oatmeal in your bowl. This helps, too.
If you are hesitant to give up your morning bowl of oatmeal, try a few of these strategies. They have made a huge difference for me.
And if you would like more guidance, book a session with me. I would love to help you add more vegetables to your diet, or make small changes to help you feel better in your body.