The Best Oatmeal Alternative for Better Blood Sugar

If you love eating oatmeal, there are ways to enjoy it with less of a spike. Consider upgrading from rolled and instant oats to steel-cut oats or oat groats. Groats are whole oat kernels—only the inedible outer hull has been removed. They also take the longest to cook of any type of oats. Both groats and steel-cut oats are minimally processed and have an intact fiber-rich bran layer, which means your body digests them more slowly, and therefore your blood glucose will likely rise more slowly, too. But remember, glycemic response is highly individual, so while this simple swap may make a difference for some, steel-cut oats, despite their relatively higher fiber content and lower glycemic index compared to rolled or instant oats, can still spike blood glucose levels for many. Another way to calm glucose response: top oats with foods rich in protein, fat, and fiber, such as the ones below: subheading: If you love eating oatmeal, there are ways to enjoy it with less of a spike. Consider upgrading from rolled and instant oats to steel-cut oats or oat groats. Groats are whole oat kernels-only the inedible outer hull has been removed. They also take the longest to cook of any type of oats. Both groats and steel-cut oats are minimally processed and have an intact fiber-rich bran layer, which means your body digests them more slowly, and therefore your blood glucose will likely rise more slowly, too. But remember, glycemic response is highly individual, so while this simple swap may make a difference for some, steel-cut oats, despite their relatively higher fiber content and lower glycemic index compared to rolled or instant oats, can still spike blood glucose levels for many. Another way to calm glucose response: top oats with foods rich in protein, fat, and fiber, such as the ones below:

Nut butters (we love almond butter)

Nuts

Seeds, such as chia, flax, hemp, or pumpkin

Unsweetened protein powder

Natural sweeteners, such as monk fruit or allulose

Unsweetened coconut flakes

Spices, such as cinnamon and nutmeg

Low-glycemic fruit, such as apple, pear, blueberries, and blackberries

Coconut oil

Grass-fed butter

When you combine reasonable portion sizes of carbohydrates with protein, fat, and fiber, your morning bowl will have less impact on blood sugar. This is because these nutrients help slow the digestion of carbohydrates and curb the release of glucose in the bloodstream. As a bonus, these ingredients also provide various vitamins, minerals, and antioxidants to support metabolic health. When you combine reasonable portion sizes of carbohydrates with protein, fat, and fiber, your morning bowl will have less impact on blood sugar. This is because these nutrients help slow the digestion of carbohydrates and curb the release of glucose in the bloodstream. As a bonus, these ingredients also provide various vitamins, minerals, and antioxidants to support metabolic health.

subheading: The Ultimate Oatmeal Alternative:

A better way to keep blood sugar stable is to avoid grains altogether. Seeds such as chia, flax, and hemp can come together to create an alternative to oats perfect for any meal plan.

subheading: Recipe: Warm Chia, Flax, and Hemp Pudding:

This warm triple-seed pudding from nutritionist Kelly LeVeque is an excellent oatmeal substitute brimming with health benefits. When you warm this mixture of chia seeds, ground flaxseeds, and hemp seeds on the stovetop, it transforms into a substantial breakfast cereal that’s low in carbs and high in protein, healthy fats, and fiber to help stabilize blood sugar levels.

2 cups unsweetened vanilla almond milk

2 tbsp chia seeds

2 tbsp flax meal

2 to 4 tbsp hemp hearts

unsweetened protein powder (optional)

optional toppings: nut butter, berries, or cinnamon

Directions at levelshealth.com

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