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    Registered User santiago0221's Avatar
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    How to sweeten Oatmeal without spiking insulin?

    Just wondering if anyone has some ideas on how to sweeten oatmeal without spiking my insulin? Right now I'm using a bit of cinnamon and sugar, but I'm getting a bit paranoid about the GI of my food intake.

    So how can I sweeten oatmeal without ruining it with sugar? Would raisins be a decent substitute?
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  2. #2
    USAPL Nut Hugger ErickStevens's Avatar
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    Originally Posted by santiago0221 View Post
    Just wondering if anyone has some ideas on how to sweeten oatmeal without spiking my insulin? Right now I'm using a bit of cinnamon and sugar, but I'm getting a bit paranoid about the GI of my food intake.

    So how can I sweeten oatmeal without ruining it with sugar? Would raisins be a decent substitute?
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  3. #3
    Registered User vestran5's Avatar
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    fruit, splenda, fruit............................................. ..
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  4. #4
    Registered User snorkelman's Avatar
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    Bro, did you know that oatmeal alone (with no sweetener at all) can spike your insulin?

    How much? Well, 75 grams of carbs from oatmeal (1.3 cups dry, which is 0.67 g/kg body weight of carbohydrate from oats) was shown to elevate insulin well above the amount shown to maximize muscle protein balance (in fact it will elevate insulin to about 67 mU/l which is 2-4 times the level necessary to maximize muscle protein balance). For the bros who grind oats into a powder and add it to a shake, this is true regardless of whether the oats are ground into a powder or whether they are eaten regular.



    See, Comparison of hormone and glucose responses of overweight women to barley and oats. Behall KM, et al. J Am Coll Nutr. 2005 Jun;24(3):182-8.
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  5. #5
    Eat Sleep Lift and Poop Killshot1's Avatar
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    Originally Posted by santiago0221 View Post
    Just wondering if anyone has some ideas on how to sweeten oatmeal without spiking my insulin? Right now I'm using a bit of cinnamon and sugar, but I'm getting a bit paranoid about the GI of my food intake.

    So how can I sweeten oatmeal without ruining it with sugar? Would raisins be a decent substitute?
    personally i eat mine plain, skim and oats. But if you do need it sweetened, why not use splenda? Iv noticed splenda is the one sweetener that doesnt have a bad after taste and tastes very similar to sugar, imo
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    Registered User pshickey's Avatar
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    I really enjoy mine plain! Last night I had strawberries on it though, sometimes blueberries, othertimes bananas, or ya splenda works. I wouldn't worry about it man.
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  7. #7
    Actual Size Avi Nimm's Avatar
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    OK, I'll be the one to ask...

    OP, why are you "a bit paranoid" about insulin spikes?
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  8. #8
    Registered User santiago0221's Avatar
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    Originally Posted by Nimm View Post
    OK, I'll be the one to ask...

    OP, why are you "a bit paranoid" about insulin spikes?
    Primarily because of my understanding that insulin control is the best way to lose weight.
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  9. #9
    Registered User doomz123's Avatar
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    Man did u ever heard about artificial 0 calorific sweetener like splenda,just add some to ur otmeal instead of sugar.
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  10. #10
    Registered User FitnessCPA's Avatar
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    Originally Posted by santiago0221 View Post
    Primarily because of my understanding that insulin control is the best way to lose weight.
    Burning more calories than one consumes is what leads to weight loss.

    Does insulin control somehow cause extra calories to be burned or fewer to be absorbed?
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  11. #11
    Actual Size Avi Nimm's Avatar
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    Originally Posted by santiago0221 View Post
    Primarily because of my understanding that insulin control is the best way to lose weight.
    The best way to lose weight is to consume fewer calories than you expend. Insulin will have only an indirect effect, if at all. And because insulin suppresses appetite, it's not something that you typically need to worry about when cutting.

    This primer may be helpful:
    Insulin...an Undeserved Bad Reputation

    Or this one
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  12. #12
    Grunts Doing Crunches AdamWW's Avatar
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    If you're not diabetic what's the issue? Are you planning on eating zero sugar or carbs?
    "What would you do if you knew you couldn't fail?"
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  13. #13
    U mad bro? joey628's Avatar
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    if your worried about insulin eat eggs
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  14. #14
    Slangin' Vitamins Jen0va's Avatar
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    Originally Posted by Nimm View Post
    The best way to lose weight is to consume fewer calories than you expend. Insulin will have only an indirect effect, if at all. And because insulin suppresses appetite, it's not something that you typically need to worry about when cutting.


    Yes, insulin does supress appitite, but when you repeatedly spike it your body's insulin response becomes less efficient(basically, your cells dont accept the insulin's instructions to take up food energy and thus you become hungry).

    OP, Nimm is right though, if you are not diabetic and are fairly concious of this as you seem to be, you're not in danger. This takes time to induce and at 27 your not at a very high risk. If you were to tell me you drink 44oz coca-colas three or four times a day then i would say "yeah, cut that ish out." just take in few calories than you burn.
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  15. #15
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    Originally Posted by Jen0va View Post
    Yes, insulin does supress appitite, but when you repeatedly spike it your body's insulin response becomes less efficient(basically, your cells dont accept the insulin's instructions to take up food energy and thus you become hungry).
    Do you know that energy intake itself is insulinogenic and thus simply eating "spikes" insulin.

    Given the above revelation, do you recommend that people no longer eat?
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    Registered User jermkeith's Avatar
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    Thumbs up

    OP, don't worry about such little and Minot parts of weight loss.
    Eat less than you expend daily and exercise and stay CONSISTANT with realistic goals in front of you to reach. Best way to lose weight is to stay consistent with good eating and exercise habits. Once established. You're set to achieve your next goal. But in my opinion raisins is a PERFECT sweetner. I love them.
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  17. #17
    Slangin' Vitamins Jen0va's Avatar
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    Originally Posted by WonderPug View Post
    Do you know that energy intake itself is insulinogenic and thus simply eating "spikes" insulin.

    Given the above revelation, do you recommend that people no longer eat?
    umm no? lol your pretty quick to find fault with everything. duh eating invokes a response from insulin, when I say "spike" that implies a large scale and rapid insulin response. like it says, i suggest that people not cannonball coca-cola for long periods at a time.
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    Registered User FitnessCPA's Avatar
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    "Cannonballing" Coca-Cola and eating a bowl of oatmeal are two entirely different things.
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  19. #19
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    Originally Posted by Jen0va View Post
    umm no? lol your pretty quick to find fault with everything. duh eating invokes a response from insulin, when I say "spike" that implies a large scale and rapid insulin response. like it says, i suggest that people not cannonball coca-cola for long periods at a time.
    Coke has a GI of 63. Instant oat meal has a GI of 66. I guess you fear that oatmeal, right? I mean, it's going to give you a bigger insulin "spike" than a can of Coke.
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  20. #20
    Registered User snorkelman's Avatar
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    Originally Posted by Jen0va View Post
    ...when I say "spike" that implies a large scale and rapid insulin response.
    Therein lies the problem. Nobody who recommends post workout insulin "spikes" ever seems to describe just how much of an elevation in insulin they are shooting for. My post up above in #4 refers to an insulin spike in the range of about 15-30 mU/l which has been shown to maximize muscle protein balance in the two Greenhaff, et al. research and the 2010 Staples, et al. study.
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