Oatmeal revisited

By haoleboy Latest Reply 2014-12-20 11:24:21 -0600
Started 2014-12-15 23:27:41 -0600

Grains have become another popular "villain" of good health… IMO much like eggs and saturated fats are/were.

I incorporated whole grains into my diet 7 years ago when diagnosed with T2 diabetes, high blood pressure and 'high' cholesterol (I was also morbidly obese). Since then I have lowered my A1c to 5.8, and both blood pressure and cholesterol levels/ratios are now ideal (and I lost 165 pounds).
I am not saying that whole grains receive all the credit but certainly they did not hurt. I had cut whole grains out of my diet 6 months ago as an experiment to see if I could push my A1c lower … it didn't work and honestly I did not feel as good as before so I started reintroducing them into my diet. Currently I eat 1/4 cup of uncooked rolled oats (<15 g carbs) every day. I have been able to do this and still keep my daily carb intake to about 50 grams total. My daily bgl is slightly improved and I am feeling great.

There are a number of scientific trials and studies that have shown significant nutritional benefit to eating oats such as: improved cholesterol and overall heart health, better immune system response to infections, improved blood sugar stabilization and more.

Not recommending this for everyone (anyone) so take this with a healthy dose of YMMV

15 replies

MoeGig 2014-12-20 11:24:21 -0600 Report

Can't do cereal or oatmeal. Today, woke up with a 46 BG and wanted to go to the gym. Ate only a bowl of Cheerios; ran for 30 minutes on treadmill; came back to a BG of 256! Yes, can't do cereal or oatmeal…Took 8 units of Humalog to knock it back down.

Glucerna 2014-12-16 13:49:49 -0600 Report

I like the way you've experimented with different eating styles and have found one that works really well for you in terms of both health and enjoying your food. ~Lynn @Glucerna

vensa 2014-12-16 12:08:43 -0600 Report

Hi Steve, For the last 4 months, I've been having only Oatmeal porridge for breakfast. My BGL are fantastic with them after food. My doc few years back introduced Statin as part of diabetic management, even though I never had high cholesterol. This week lab results showed significantly low level of cholesterol. Not sure if it was due to oats or overall weight reduction of 44 pounds in the last few months. I'm off Statin for now. I strongly feel it's the oats that helped. Regards! Vensa

jayabee52 2014-12-16 06:59:31 -0600 Report

Howdy steve
I feel the removal of grains from my meal plan has been nothing but positive for me.

I am sure that the removal of breads of all kinds have been positive and I would rather stay away from soy and soy products (phytoestogens) and corn as well (elevated BG levels).

Now however oats may be an outlier in the grains category. I have for the past 3 yrs avoided all grains, including oatmeal, but Gma Rose's advocacy of Resistant starch fiber has opened my eyes to the possibility of reintroducing oats into my meal plan. I will, with proper testing, try oats again. More than likely it will be either steel cut, or old fashioned, cold soaked in water overnight (kind of like I used to a few years ago). I will see how that will turn out.

Praying a blessed Christmas to all!


haoleboy 2014-12-16 12:29:34 -0600 Report

Hi James,
Oats are a non-gluten grain … as are corn, barley and rice so not subject to the alleged evil doings outlined in Wheat Belly and other "pop nutrition" sources.I don't buy all the scare stories out there but do think that the "processed wheat grain" is causing more issues than people think.


GabbyPA 2014-12-16 06:37:01 -0600 Report

For me it is the gluten grains. The one I keep handy is barley because it's low on the glycemic index and I do like it. I can't really eat oats of any kind as they spike me too much. I only like it on cold days, so It's not something I really miss. It is a good grain though for many things.

Pegsy 2014-12-16 06:07:08 -0600 Report

I had added steel cut oats to my diet and I found that it raised my glucose more than I would like. Perhaps I was consuming too much (1/2 C cooked). I'm going to cut the portion a little and see what happens. I consume whole wheat bread and small quantities of brown rice without issue. I would like to be able to enjoy the benefits of oats without the spikes.

jayabee52 2014-12-16 07:41:04 -0600 Report

Perhaps, Pegsy, try them cold soaked overnight.
According to Gma Rose, not cooking them makes them a resistant starch fiber and not as likely to raise your BG as much.
I used to love eating cold soaked oatmeal. Of course my tastes may seem wierd to some.
I used to eat the old fashioned rolled oats cold soaked with SweetNLow in it. I put it in a tall mug and put it in the fridge overnight. In the AM it was ready to go as I went out the door.

Pegsy 2014-12-17 06:40:58 -0600 Report

Just as an experiment, I tried this with steel cut oats. It was a bit chewy, LOL but I managed to choke it down. I will try using rolled oats tonight.

haoleboy 2014-12-17 10:42:28 -0600 Report

I tried steel cut but didn't like them and uncooked even worse … the nutritional advantage over plain rolled oats is minimal.


Pegsy 2014-12-16 12:41:18 -0600 Report

This works with steel cut oats? I'm going to try that tonight. I really do like oats and would love to be able to include them.

lilleyheidi 2014-12-16 05:26:16 -0600 Report

Do you use steel cut oats? Do you mix them with nuts and seeds as a granola type of mix? Just curious how you eat 1/4 cup of uncooked oats.
I've cut MOST but not all grains out, and am considering the grains I am eating and what I want to do about them, cut them, replace them, or leave them as is for now. I'm always intrigued by others eating plans. Thanks, HUGS, Heidi

haoleboy 2014-12-16 12:24:02 -0600 Report

I take a quarter cup of uncooked raw oats, quarter cup dried unsweetened coconut flakes and add 1 1/2 tbls. flax seed meal, 1 1/2 tbls. chia seeds and mix in 6 oz. of yogurt. Then, depending on my mood and my carb intake for the day I will add a "sprinkling" of 1 or more of the following: sunflower seeds, pumpkin seeds (pepitas),chopped nuts (almonds, walnuts, pecans), and very sparingly dried fruits (raisins, banana, pineapple, mango) and, if I have them, fresh berries.

Portioning is important … I eat this as one of my two meals for the day and besides being nutrient dense and packed with fiber, I also find it delicious and very filling. (as my other meal is generally a salad and a protein source that totals about 15 carbs this leaves me lots of room for add ins and still stay around 50 carbs on the day)

If you are interested the nutrition breakdown of just the oatmeal, coconut, seeds and yogurt (plain low fat Greek) is: 385 cal, 26 g carbs, 24 g protein (complete), 11 g fiber, 22 g fat (5 g of that is omega 3) … also a good source of vitamin K ant the B's as well as a number of minerals.

as I said … not for everyone, but it works for me

best wishes for whichever seasonal event(s) you choose to celebrate

jayabee52 2014-12-16 06:41:44 -0600 Report

Howdy Heidi
I no longer do this, but I used to eat uncooked thick old fashioned oats. I wanted to get out the door quick in the AM (2 or 3 AM - I cleaned a parochial school and had to have it ready by 6 AM). I placed the appropriate amount of oats and water in a tall mug and let it set overnight in the refrigerator. In the AM I'd grab the mug and go and eat it on the way there. I added raisins (wasn't aware of what raisins did to my BG at that time) and sweetnlow. I really enjoyed it and it was quick.


Pegsy 2014-12-20 09:04:20 -0600 Report

I finally tried this, this morning. I cold soaked the oats overnight in the refrigerator and had it for breakfast with a little stevia, cinnamon, and a hard boiled egg. Two hours later my glucose was at 121. I'm OK with that. The only negative is that I didn't care all that much for having it cold. It is OK to heat it a little bit in the microwave, just to warm it? On a chilly morning I really don't want a very cold breakfast.