Oatmeal has long been considered a healthy breakfast option due to its high fiber content and ability to regulate blood sugar levels. However, French biochemist Jessie Inchauspé, known as Glucose Goddess online, argues against oatmeal as it is a 100 percent starch that is converted to glucose when digested. Inchauspé explains that a sweet, starchy breakfast may provide pleasure by releasing dopamine in the brain, but it can cause a glucose spike that impairs the body’s ability to efficiently produce energy, leading to tiredness and other side effects.
Despite the arguments against oatmeal, nutritionists suggest that eating oatmeal prepared in the right way, without added sugar or additives, can provide health benefits such as high fiber intake, reduced cholesterol, satiety, and balanced blood sugar levels. However, nutritionist Mariana Perez-Trejo advises against consuming large amounts of oatmeal and adding highly caloric toppings like honey, dried fruit, or chocolate, as it may be counterproductive to health. It is essential to have a varied diet to obtain different vitamins and minerals and to monitor portion sizes when consuming oatmeal regularly.
Naturopathic nutritionist Jessica Shand acknowledges that the impact of eating oats daily on blood sugar levels can vary for individuals, as everyone has a unique biochemistry. Oats contain a significant amount of soluble fiber called beta-glucan, which forms a gel-like substance in the gut. This gel can promote the growth of good bacteria in the digestive tract, contributing to improved gut health. Additionally, the beta-glucan in oats can delay stomach emptying and glucose absorption into the blood, promoting satiety and balancing blood sugar levels, making them a suitable option for breakfast and even recommended for managing diabetes.
In order to make oatmeal the healthiest it can be, nutritionists recommend adapting your porridge by preparing it without sugar or additives, monitoring portion sizes, and avoiding highly caloric toppings. While oatmeal can be a beneficial part of a balanced diet, it is important to consume a variety of foods to ensure adequate nutrient intake. It is also crucial to listen to your body’s unique responses to different foods, as bio-individuality plays a significant role in how different foods impact individuals. Oats’ soluble fiber content can support gut health by promoting the growth of good bacteria and delaying stomach emptying, contributing to feelings of fullness and balancing blood sugar levels in a sensible manner.
