Adding a tsp of cinnamon to your favorite oatmeal seems to improve postprandial blood glucose levels, provide steady levels of energy for hours, and support weight loss.
Glycemic index of oatmeal
Oatmeal is high in carbs. It has decent amounts of fiber and protein. Oatmeal has a medium glycemic index of 66.[1]
Hence, oatmeal affects blood glucose levels. Highly processed instant oats, in particular.
As a rule of thumb, we should consume lots of foods with a low glycemic index. Especially, people who want to lose weight and people with diabetes.
However, oatmeal can significantly reduce acute postprandial glucose and insulin responses as compared to other meals high in carbs.
Thus, according to studies, eating reasonable amounts of oats seems beneficial for people with type 2 diabetes. They may help them control glucose levels.[2]
Certainly, you should consult your physician before changing your diet.
Cinnamon lowers the glycemic index of oatmeal
On the other hand, cinnamon has a particularly low glycemic index. It’s close to 5.
Actually, cinnamon has amazing properties. It can regulate blood glucose levels after a meal. Also, cinnamon is a natural insulin stimulant. It may keep blood glucose levels stable.[3]
Moreover, cinnamon may increase insulin sensitivity, raise glucose intake in the muscle, and increase glycogen storage by affecting the glycogen synthesis! This is very beneficial for athletes.
How much cinnamon should I eat a day?
In fact, 6 grams of cinnamon a day with a high-carbohydrate meal can reduce postprandial blood glucose and delay gastric emptying without affecting satiety![4]
In addition, this dosage seems to have positive effects on reducing oxidative stress.
Therefore, you could add a tsp of cinnamon to your oatmeal, granola, or muesli. Cinnamon on oatmeal is beneficial for weight loss, as it will:
- keep your energy levels steady for hours
- control postprandial sugar levels
In fact, oats with cinnamon are a great pre- and post-workout meal.
Oats are rich in beta-glucose
Additionally, oats are an excellent dietary source of beta-glucan. Beta-glucan is a component which reduces glucose and insulin responses after a meal. Also, beta-glucan improves insulin sensitivity, helps overweight people lose weight, and decreases Body Mass Index (BMI).
We should get at least 3 grams of beta-glucose a day.
Moreover, you could add blueberries on top of your oatmeal. When anthocyanins and beta-glucose are combined, they promote satiety. So, you could eat oatmeal with cinnamon and blueberries to lose weight, without feeling hungry!
Oats are rich in GABA
Actually, oats are among the richest foods in GABA. GABA is a chemical that seems to regulate blood glucose and reduce insulin resistance.
