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  1. #1
    Registered User burtonator's Avatar
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    Thoughts on Oatmeal and Steel Cut Oats

    Do you guys doing low carb strictly avoid these? I'm considering slowly adding these back into my diet.

    Having DRIED oatmeal doesn't make a ton of sense because it's 4 calories per gram... like eating raw sugar.

    However, cooked oatmeal is only 0.7 calories per gram! It's super low per gram... in the realm of cottage cheese...

    Also, Steelcut oats are REALLY amazing. These guys are 0.19 calories per gram. WOW.

    I do lots of cardio so adding some carbs into my diet to rebuild glycogen would rock...
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  2. #2
    Registered User kin0kin's Avatar
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    First of all, don't worry too much about the carbs from oats. 1/3 cup of oats are generally 150 cal. Add a little flavoring and you'd get it up to about 250+/-. Seems a lot considering that it doesn't really provide much of anything. However, oats are superb especially in lowering cholesterol and aid in bowel movement. Regardless of the diet, I'd suggest anybody considering a healthy diet to religiously consume 1/3 cup of oats every morning. It's only 27g carb. Take in a couple of grapes and you'd hit 30g carbs already.
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    They all breakdown to glucose in the end, so doesn't matter which one you eat. Carb= 4 grams, simple as that. Don't put so much emphasis on which one to eat, just eat whatever one tastes best.
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    Registered User mpipes's Avatar
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    oatmeal tastes good so eat it.

    Also depends what you consider low carb but even someone eating 100g carbs/day can fit oats into their diet.
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    Registered User burtonator's Avatar
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    Originally Posted by iversonmourning View Post
    They all breakdown to glucose in the end, so doesn't matter which one you eat. Carb= 4 grams, simple as that. Don't put so much emphasis on which one to eat, just eat whatever one tastes best.
    This isn't true... it does matter because steel-cuts oats have a lower GI than regular oats and they don't spike insulin as much. They take longer to digest.

    All carbs are not identical.
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    Cool

    Originally Posted by burtonator View Post
    This isn't true... it does matter because steel-cuts oats have a lower GI than regular oats and they don't spike insulin as much. They take longer to digest.

    All carbs are not identical.
    Its true since ive switched to steel cut oats ive put on 15lbs of pure muscle!!
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    I eat the pre-packaged oatmeal, tastes hell of a lot better and only like 9g of sugars...easy to make too.
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  8. #8
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    hmmmm, steel cuts are tasty, but i'll stick to egg whites and protein/cottage cheese shake for breakfast.
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    that crap take way too long to cook
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    Originally Posted by burtonator View Post
    This isn't true... it does matter because steel-cuts oats have a lower GI than regular oats and they don't spike insulin as much. They take longer to digest.

    All carbs are not identical.
    And this influences a carb not being 4 grams how??
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    It maybe oats or egg, as long as you watch the amount of what you are eating, you'll be fine.
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  12. #12
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    Originally Posted by iversonmourning View Post
    And this influences a carb not being 4 grams how??
    Where does 4 grams come from? I think you're confusing 1g of carbs = 4 calories.

    Read about glycemic index, glycemic load, and insulin spikes. 1g of carbs = 4 calories but high GL foods are much worse than low GL foods because they spike your insulin much faster and cause more fat gain, insulin resistance, etc.

    this is the benefit of steelcut over regular oats because the former has a lower GL.

    Onward!
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  13. #13
    Registered User iversonmourning's Avatar
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    Originally Posted by burtonator View Post
    Where does 4 grams come from? I think you're confusing 1g of carbs = 4 calories.

    Read about glycemic index, glycemic load, and insulin spikes. 1g of carbs = 4 calories but high GL foods are much worse than low GL foods because they spike your insulin much faster and cause more fat gain, insulin resistance, etc.

    this is the benefit of steelcut over regular oats because the former has a lower GL.

    Onward!
    GI is a joke unless you are diabetic or something. Have fun sorting your foods throughout the day based on the GL it gives you =)
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    Originally Posted by iversonmourning View Post
    GI is a joke unless you are diabetic or something. Have fun sorting your foods throughout the day based on the GL it gives you =)
    Wut? The glycemic index definitely has it's place and no, you don't have to be a diabetic or something to know better. There's times when it's better to consume low GI foods versus consuming high GI foods. It's not entirely necessary but there are reasons to consider.
    "Everyone thinks they're on their way to single digit body fat as soon as they see a blurry four-pack in the right lighting.Your final body weight at 5-6% will be a lot less than what you think.Talk to me again when you get in contest shape." I'd be willing to say that 95% of people on this forum accomplish nothing in years, don't be one of those people. It's sad,they seem to have the knowledge many don't but can't utilize it.
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    Originally Posted by iversonmourning View Post
    GI is a joke unless you are diabetic or something. Have fun sorting your foods throughout the day based on the GL it gives you =)
    What's with the hostility?

    I've already sorted my low GL foods and already eat low GL food across the board. Steel cut oats are something I'm adding to my diet.
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    The insulin debate rolls on...

    As much as people will fuss over carb selection trying not to peg their insulin levels, they always seem to overlook the fact that protein intake induces a large insulin response as well. Do people fuss over controlling protein intake on a diet? Seems most people are increasing protein intake while dieting.

    Plus, if you're insulin resistant, you have to fix that first. If you're IR, your body will release even higher amounts of insulin in response to food, in attempt to clear glucose from the bloodstream. In other words, your body knows its already well fed but because you keep trying to feed it, it has to do something to manage blood glucose so you don't die... and that means shoving the nutrients into any cell it can for storage. So, you have to make your body insulin sensitive, which you do by restricting total calorie intake and exercising to burn stored energy and give the incoming energy and nutrients a place to go. When the cells are "depleted" they're more willing to accept nutrients and the body doesn't have to produce as much insulin to try and cram those nutrients into the cells.

    So, insulin control is more about total calorie intake than what type of carb you're eating. There are ways to manipulate things a little bit but in the big picture they have minimal affect.

    Basically, if you're already dieting and exercising, you've got about 95% of your needs covered, and the rest is just details.
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    Registered User iversonmourning's Avatar
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    Originally Posted by mpipes View Post
    The insulin debate rolls on...

    As much as people will fuss over carb selection trying not to peg their insulin levels, they always seem to overlook the fact that protein intake induces a large insulin response as well. Do people fuss over controlling protein intake on a diet? Seems most people are increasing protein intake while dieting.

    Plus, if you're insulin resistant, you have to fix that first. If you're IR, your body will release even higher amounts of insulin in response to food, in attempt to clear glucose from the bloodstream. In other words, your body knows its already well fed but because you keep trying to feed it, it has to do something to manage blood glucose so you don't die... and that means shoving the nutrients into any cell it can for storage. So, you have to make your body insulin sensitive, which you do by restricting total calorie intake and exercising to burn stored energy and give the incoming energy and nutrients a place to go. When the cells are "depleted" they're more willing to accept nutrients and the body doesn't have to produce as much insulin to try and cram those nutrients into the cells.

    So, insulin control is more about total calorie intake than what type of carb you're eating. There are ways to manipulate things a little bit but in the big picture they have minimal affect.

    Basically, if you're already dieting and exercising, you've got about 95% of your needs covered, and the rest is just details.
    Nice well thought out post. You said it in a lot better words than I could have =)
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    Originally Posted by mpipes View Post

    Plus, if you're insulin resistant, you have to fix that first.
    You can also prevent yourself from doing more damage by avoiding high GL foods in the first place. This is why sugary diets high in HFCS and sugar lead to diabetes. You're continually spiking your insulin levels and it eventually leads to insulin resistance. Your body just flat out wears out..

    So, the logical conclusion from your argument is that eating pure table sugar at 200g at a time is the exact same on your insulin levels as eating a low GL carbohydrate like steel cut oats?

    Right?

    I'm pretty certain this is flat out false. If I'm missing something here please enlighten me.
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    Originally Posted by ALLUCANEATRIBS View Post
    that crap take way too long to cook
    Just cook it in the microwave. Tastes fine, and takes like 2 minutes.

    If you like the flavored stuff in a package, try using different liquid bases. For instance, I use 1 cup of apple juice instead of milk or water. Add in cinnamon, and you have your apple cinnamon oatmeal without all the sugar. I also add strawberries and walnuts (don't really like almonds, but they're probably a slightly better option for you min/maxxers).
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    Originally Posted by ALLUCANEATRIBS View Post
    that crap take way too long to cook
    Yeah, I love steel cut oats but who has time to spend 30 minutes constantly stirring them while they cook. The microwave isn't any better. I imagine if you grind them to powder ina blender then you probably just raise the GI up to something like instant oatmeal. It's too bad, they're tasty.
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    Originally Posted by burtonator View Post

    So, the logical conclusion from your argument is that eating pure table sugar at 200g at a time is the exact same on your insulin levels as eating a low GL carbohydrate like steel cut oats?

    Right?

    I'm pretty certain this is flat out false. If I'm missing something here please enlighten me.
    My conclusion is based upon looking at the actual GI and GL data for steel cut oats and table sugar, and not simply assuming that one is drastically better than the other. They aren't far from each other at all.

    Table sugar has a GI of ~60.

    Steel cut oats has a GI of ~57.

    neither of those is a particularly high GI.

    If you get 200g of total carbs (NOTE: total carbs, not serving size/weight if truly comparing apples to apples) from either sugar or steel cut oats, yep, your insulin response is going to be pretty much the same.

    The Glycemic load (GL) for the sugar would be 120 and the oats would be 114.

    Since you brought it up, HFCS has LOWER GI than both the table sugar AND steel cut oats!! The higher amount of fructose means less glucose, and since fructose has lower GI than glucose, that means the GI of HFCS is lower too ~ 55-56. The GL for 200g of HFCS is 111, again lower than the sugar and the oats.

    Now, if you want to compare 200g of sugar with 200g of oats by weight, of course the oats has lower Glycemic Load, because that's only 1/8th of the total carb intake.
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