Lets talk about oatmeal as part of the carbohydrate discussion. Oatmeal comes in four forms:
Instant, quick, old fashioned and steel cut. Instant oatmeal is like eating sugar. Instant oatmeal is made by cooking and drying the oatmeal to make it instant. Little digestion is need so it shoots blood sugar up almost as much and as fast as sugar. Quick oatmeal isn't much better than instant. Old fashioned is somewhat better as more digestion is needed so blood sugar rises more slowly. The best oatmeal for blood sugar control is steel cut oats. The reason is the tighter the grain is bound, the starch in it isn't as visible, the longer it takes to digest, the more slowly blood sugar rises. Slow rising blood sugar is always good as the body can use it for energy before it turns to fat and you will not get hungry as quickly. The ideal is steel cut oat made into oatmeal with a couple of teaspoons of resistant starch fiber added per serving. The oatmeal will digest even more slowly and blood sugar will not raise as fast or high. Some people cook oat bran, a fiber which may be as good as steel cut oats especially if you add a couple of teaspoons of resistant starch fiber to your serving of oat bran. In theory this should work. I have not tested a comparison of steel cut oats to oat bran cooked. If anyone has tested please share the result. Steel cut oats takes longer to cook. If it is soaked in the cooking water overnight, it cooks more quickly. Steel cut oats can be cooked in crock pot and frozen in serving size containers. This will make steel cut oats that is instant. Place serving in a class bowl with cover and microwave.
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