Glycemic Index Oatmeal
Glycemic index oatmeal – as oats contain high amount of soluble fiber, it is helpful in sustaining energy and helps ease digestion. However, the process and preparation of oats can affect the glycemic index oatmeal. Generally, oatmeal has low to moderate effect on the body’s blood sugar level as well as on the production of insulin. Eating foods with high soluble fiber content, such as oatmeal, regularly can help stabilize the levels of blood sugar and is helpful in lowering the risk of developing type 2 diabetes.
As you may already know, GI is being used to measure the effect of certain foods into the body’s glucose level. The higher the GI value of a food, the quickly it can elevate the levels of your blood sugar. The GI value of grain products may differ according to how it was prepared and processed. 250g oatmeal has glycemic index oatmeal of 58. The milling process of grains, such as wheat and oats, can remove the fiber content in it and this can cause the GI value to rank higher. If you want to have low glycemic index oatmeal, then make sure to avoid processed oats.
Glycemic index oatmeal is relatively lower compared to other grains because it can provide the body with sufficient amount of soluble fiber. Compared to insoluble plant fiber that cannot be dissolved with water, soluble fibers can actually absorb water and turns viscous. Instead of letting it pass right through the digestive system, these soluble fibers breakdown slowly and gradually releases its sugar content slowly into the bloodstream.
Oatmeal is known as a slow carb because the soluble fiber contained in it breaks down gradually during the process of digestion. Foods with low GI, like low glycemic index oatmeal, can help stabilize the levels of blood glucose, thus keeping insulin production within its normal range and helps prevent the development of type 2 diabetes. Slow carbs, like oatmeal, can provide sufficient amount of energy. When trying to lose weight, these foods can help prevent hunger pangs and excessive eating.
When following a low GI diet, take note that you do not have to limit the amount of foods that you eat. You just have to be aware of the GI value of foods and make sure that you opt for foods with low GI value like low glycemic index oatmeal. If you decide to add oatmeal into your breakfast, make sure to have it with milk, egg and yogurt. This is because fats and proteins do not affect the levels of blood glucose fast as these types of foods do not have GI values.
If you are used to baking your own bread, you can lower its GI value by replacing part of the wheat with low glycemic index oatmeal. The soluble fiber contained in oats can help slow down the process of digestion, thus reducing its effect on the level of your blood sugar. If you are used to having a bowl of oatmeal as part of your breakfast, then make sure that you opt for steel-cut oats, as these have heartier texture and has lower GI value.
