Adding a tsp of cinnamon to your daily oatmeal seems to improve blood glucose levels, provide steady levels of energy for hours, and also help overweight people lose more body weight.
Glycemic load of oatmeal
Oatmeal is particularly rich in carbs, while it has decent amounts of fiber and protein. So, oatmeal has a relative high glycemic index of 63. Furthermore, oatmeal made from rolled oats has a glycemic load of 20.
The glycemic index shows how quickly food increases blood glucose. But, it isn’t a reliable index for making good food choices, as it doesn’t take into consideration the amounts of carbs in a food portion. On the other hand, the glycemic load of food measures both the quality and quantity of carbs.
Practically, a glycemic load less than 10 is low, and a glycemic load higher than 20 is high. Eating oatmeal can significantly affect your blood glucose. Especially, highly processed instant oats.
As a rule of thumb, we should consume lots of foods low in glycemic load. Especially, people who want to lose weight, and people with diabetes would benefit from eating foods low in glycemic load.
Can people with diabetes eat oatmeal?
Although oatmeal rises glucose levels, people with diabetes shouldn’t avoid it altogether. According to studies, eating reasonable amounts of oats seems beneficial for people with type 2 diabetes in order to control glucose levels.
Oatmeal can significantly reduce the acute postprandial glucose and insulin responses compared to other meals high in carbs.
Certainly, you should consult your physician before eating oatmeal, if you have diabetes.
Oats are rich in beta-glucose
Additionally, oats are an excellent 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 3g of beta-glucose a day.
Moreover, you should feel full for hours, if you add blueberries on top of your oatmeal. When anthocyanins and beta-glucose are combined, they cause a huge satiating effect. So, we lose weight easy, 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.
Meals with low glycemic load may promote weight loss
As a rule of thumb, we should eat meals with a low or medium glycemic load. These foods seem to regulate appetite, playing a key role in weight control.
Eating oatmeal regularly is good for weight loss. Above all, it’s low in calories. Moreover, it keeps us full for hours. But, it has a medium glycemic load. We can lower the total glycemic load of oatmeal, adding cinnamon!
Cinnamon lowers the glycemic load of a meal
Oatmeal tastes great with cinnamon. Above all, cinnamon has amazing properties. It can regulate insulin resistance, and blood glucose after a meal. Also, cinnamon is a natural insulin stimulant. It may keep blood glucose levels stable.
Moreover, cinnamon may increase insulin sensitivity, raise glucose intake in muscle, provide glucose regulation, and increase glycogen storage by affecting the glycogen synthesis activity! This is particularly beneficial for athletes. Especially, for those who want to replenish glycogen stores as fast as possible.
How much cinnamon should I eat a day?
As a rule of thumb, we should consume 3–6g of cinnamon a day. This dosage seems to have positive effects, as it reduces oxidative stress and improves glucose levels.
Therefore, adding a tsp of cinnamon to your oatmeal prevents spikes of blood sugar and keeps your energy levels steady for hours. Adding cinnamon to high-carb meals, such as oatmeal, is beneficial for people with diabetes, overweight people who want to lose weight, and athletes who want fast muscle recovery after exercise!