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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02-15-2012, 08:09 AM #1
How to sweeten Oatmeal without spiking insulin?
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02-15-2012, 08:16 AM #2
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02-15-2012, 08:18 AM #3
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02-15-2012, 08:20 AM #4
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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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02-15-2012, 08:24 AM #5
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02-15-2012, 08:24 AM #6
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02-15-2012, 08:40 AM #7
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02-15-2012, 08:42 AM #8
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02-15-2012, 08:44 AM #9
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02-15-2012, 08:44 AM #10
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02-15-2012, 08:56 AM #11
- Join Date: Aug 2011
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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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02-15-2012, 08:59 AM #12
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02-15-2012, 08:59 AM #13
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02-15-2012, 09:34 AM #14
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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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02-15-2012, 10:05 AM #15
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02-15-2012, 10:34 AM #16
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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02-15-2012, 11:09 AM #17
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02-15-2012, 11:15 AM #18
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02-15-2012, 11:54 AM #19
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02-15-2012, 11:54 AM #20
- Join Date: Sep 2007
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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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