We have already arrived at the last nutritional fact of this series. Hopefully we have been able to convince you of the fact that everyone reacts differently to food and that you really have to measure to know how this works for you. For every item we saw, from the banana to the apple to the sushi, we saw so-called peakers and people who had stable glucose levels after eating these items. The last item we’re going to examine is oatmeal. Oatmeal is often eaten because it contains a lot of fiber and protein and is eaten, for example, with milk or yogurt. But is it also good for your glucose levels?

Your glucose levels should be kept stable

We already know that it is important to have stable glucose levels to avoid energy dips and a new feeling of hunger. In the long term, it is good to avoid glucose peaks because it increases the risk of obesity, diabetes and cardiovascular disease. Forgotten how it exactly works? Then read our previous blog.

Oats are healthy, right?

Many people eat oatmeal in the morning because they think it is very healthy. After all, bread is unhealthy according to many, as described in the book “Voedselzandloper” or “Broodbuik”. The whole grain oatmeal, on the other hand, contains a lot of fiber and protein for a long-lasting feeling of saturation. Do we also see this reflected in stable glucose values ​​for our participants? Before we share the results, we have to note that everyone has their own way of preparing oatmeal (with milk, water, oatmeal milk, cottage cheese, fruit, etc.). But in general, oatmeal makes the glucose level rise as we see in the graph below. Here you can see the general effect on blood sugar in the 30 minutes before and 1.5 hours after eating oatmeal. In contrast to the sushi from the previous nutritional fact, the peak does decrease, but the average increase compared to the baseline is even higher!

How is this possible? Well .. oatmeal contains more carbohydrates per 100 grams than wholemeal bread. We often also combine oatmeal with a banana or apple, raisins and honey to make it sweeter. In the blog about the banana (link) we saw that it can also have a major effect on glucose levels. So we think we eat healthy, but unfortunately the opposite is the case!

Switch the banana for the blueberry

If we see a peak for you when eating oatmeal, we often recommend reducing this amount and/or replacing the milk or quark with a variant with more fat. We know from research that fats can reduce the response to carbohydrates. You can also switch from oatmeal to nuts or low-carb muesli with more nuts and seeds. And do you use a banana for the sweets? Then try forest fruits as they contain a lot less carbohydrates. Are you curious about more general tips for a healthy diet? Then read this blog again.

We hope that with all the knowledge from the previous blogs you also have become fascinated by the individual response to food. This individual response to food determines your best diet and is the way to healthy aging. We can still achieve so many health benefits for millions of people by better personalizing food and that is exactly our ambition at Clear! Do you also want to personalize your diet and discover your own data-driven diet? Start now!

With healthy regards,

Team Clear