How to sweeten Oatmeal without spiking insulin?

[santiago0221]

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?

[ErickStevens]

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?

[vestran5]

fruit, splenda, fruit............................................. ..

[snorkelman]

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.

[Killshot1]

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

[pshickey]

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.

[Nimm]

OK, I'll be the one to ask...

OP, why are you "a bit paranoid" about insulin spikes?

[santiago0221]

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.

[doomz123]

Man did u ever heard about artificial 0 calorific sweetener like splenda,just add some to ur otmeal instead of sugar.

[FitnessCPA]

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?

[Nimm]

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

[AdamWW]

If you're not diabetic what's the issue? Are you planning on eating zero sugar or carbs?

[joey628]

if your worried about insulin eat eggs

[Jen0va]

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.

[WonderPug]

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?

[jermkeith]

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.

[Jen0va]

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.

[FitnessCPA]

"Cannonballing" Coca-Cola and eating a bowl of oatmeal are two entirely different things.

[WonderPug]

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.

[snorkelman]

...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.