What Can I Eat For Balanced Blood Sugar? (A Blood Sugar Experiment With Oatmeal!) 

I'm a type 2 diabetic. Was diagnosed in 2021 with a A1C of 13.3%. Within 12 weeks of diagnosis, I'd brought down my A1C to 5.6% by going low low carb. I've been medication free since then and control my T2 by diet alone and now continually sit at 5.1% with my A1C. I spent a bit of time on keto and diabetes forums and they were all horrified once when I admitted I eat oats in the morning. I've worked out through testing my bgls that I can personally tolerate 25g of net carbs in one sitting if I pair it with fats and protein. I stay away from pure sugar and white fluffy bread though as I know that would be pushing my limits to eat 30g of pure sugar or highly refined carbs! I eat pasta once a week too but keep my portion very small and surround it with fat and protein. You show this perfectly with your tests on here. I also watch other RU-vidrs who do similar tests and something like oats spikes them terribly. We are all very different and what I've come to realize is that everyone should eat to their meter because how I tolerate something isn't how someone else tolerates something. Your meter never lies.

Since I 'm using Glucose Goddess 10 hacks, I can eat oatmeal but only after 1) fiber, 2)protein with fat. And I always eat savoury breakfast which satiates me. If I feel so I can eat a little oatmeal or some carbs (1 slice of organic sourdough bread or reheated cooked rice that was in the fridge for a day, or the same with potatoes) but only after the savoury breakfast. In case I want to eat oatmeal in itself, I either eat it with chia seeds or flaxseeds or psyllium husk. For the best results I first eat 1-2 tbsp of flaxseed or chia seed diluted in either water or almond milk and eat it. Then I eat the oatmeal. But it's a lot better to go savoury in the morning and eat your sweets as dessert after a lunch which you started with fiber (salads, veggies). You can decrease your glucose spikes up to 75% if you eat fiber before your meal. And if you drink any kind of vinegar diluted in water (1 tbsp in about 2,5 dl of water) before your meal, it can decrease glucose spikes up to 30%. Read the book Glucose Revolution by Jesse Inchauspé. If you eat that way, the benefits are fantastic! Slower aging, less wrinkles, better sleep, you'll feel satiated longer, inflammation decreases, your mood boost, your will feel more energetic, and besides you loose weight. Since I'm applying I just don't go tired. I still feel fresh at midnight after working a lot during the day. I'm so grateful that I found that book!

WOW I love my oatmeal in the morning I have a cup of oats STEEL CUT OATS with 1Tbsp chia seeds 1Tbsp cinnoman I/2 of apple 1/3cup blue or rasp berrie, six to seven pieces of walnuts I start at 6.5 - 7.4 peak 11.4 - 12.7 return to 6.7 - 8.3. I like peanut butter NEVER HAD IT IN OATMEAL Thanks for sharing your test and results YOU LOOK WONDERFUL

After a full year of having a cup of pure oatmeal, a day, after suffering, a heart attack, only when I finally got a continuous glucose monitor. Did I see the huge spike I was giving my blood sugar daily. And over the year my a1c has steadily gone up. Now I know why. The only benefit oatmeal has to cardiovascular health is that it has zero cholesterol. But it is not plaque buildup that gave me the heart attack, and since I decided to go off the statin all of my random bruising is gone and my LDL on its own is well within limits. The statin brought me down too low because my issue wasn’t cholesterol in the first place. Now I am back to Farm fresh eggs and feeling good. glucose is the slow killer here that makes cholesterol bad. In of itself cholesterol is not bad, it’s the transportation system that your body needs. My cardiologist was seeing my A1c go up is not of his concern. If only they did insulin resistance tests periodically people could see how their organs are really doing. With me being that at 46 years old test show that my organs are 20 years older than they should be. now I know why. Sugar. And I am technically only prediabetic. But I spike and it can take hours and hours to come back down.

Thank you for your interesting videos. This one kind of threw me for a loop, and has convinced me that every body is different, in terms of blood sugar. I tried this same experiment this week, with 1/3 cup plain organic rolled oats, 1/4 cup oatmilk, and 1/2 of an apple. My fasting number that morning was 92. I took my first reading at 45 minutes...it was 204! Tested again after half an hour...it was 218. It did start going down at that point, but even at the 2 hour point, it was 114. So I guess its back to salad for breakfast, lunch, and dinner. I was so excited after watching your sourdough bread trial, but now I realize I'm going to have to test it for myself. But I still enjoy your videos, I feel less alone seeing you navigate your food choices, fatigue, surprise numbers, etc. just like I do. Thank you!

Thank-you for such an informative video. I have 40g Oatmeal most mornings made with water and served with unsweetened soy milk. My cholesterol level is great.

My blood sugar spiked up to 147 with old fashioned oats, blueberries and walnuts cooked in unsweetened almond milk. I was shocked but it explains why I am famished two hours after eating oats.

I would be thrilled if I could hit your blood sugar numbers. Unsweetened I get 160. If I add maple syrup I hit 235. Sadly I had to give up oatmeal which is considered a super food among some of my friends who do not understand my decision to get it out of my diet. I am 60 years old and past menopause so maybe years of SAD diet affected me. Loved your video!

Oatmeal tastes so good, but I love eggs and bacon because I'm not hungry an hour or two later. I can wait several hours for my next meal, sometime 6 or 8 hours. Thank you for showing the importance of testing.

Great to see comparisons oatmeat with and without protein.

It seems that your body is doing an outstanding job of handling carbs. You should be very happy and content with how amazingly healthy your body is.

Steel cut oats, about 1/3 dry volume red lentils with a few shakes of ceylon cinnamon. Approx 4:1 water to oats/lentils. Simmer 40 minutes, add water if/as needed, then into small mason jars when still hot. When a bit cool, into the fridge overnight before eating. Can be reheated or eaten cold.

This is very interesting, especially for me, as I love oatmeal. I prefer steel-cut oatmeal, and I eat it without adding anything. Good episode and confirms that I can eat it. Thanks.

Seriously... is oatmeal good for you or not??? I put it to the test with my handy dandy glucose monitor, so let's see what happens!

Thanks for this excellent video! I'm type 2 diabetic, I brought my A1C down to 6.3 from previous 8.8. Did it with 50 carbs per day. For breakfast I eat 1/4 cup of rolled oats, 2 TBLS ground flaxseed, peanut butter. Plus 1 egg on the side.

I always add greek yogurt, cinnamon and chia seeds to my oatmeal exactly to that purpose and I use some "sweat" fruits to add sweatness. one of my favourite breakfast.

I have oatmeal with almond butter (protein/fat). But I eat a couple walnuts before I start my meal to mitigate the spike.

Ever thought of cooking oatmeal savory? Like cooking noodle soup, put salt, viniger, soysauce. Add some vegetable and meat. Taste delicious and eady to incorporate protien.

I just left a video on another video of yours asking for this exact thing. I am so glad you made this.

It would have been interesting if you included a test of steel cut oats as well as these don’t breakdown as quickly or completely which should reduce the spike

This was so fun to watch! my nerdy science-y brain loves this stuff. And I’m actually really happy with your results bc I give the kids oatmeal alllllll the time hahah

I sometimes make a savory oat bran bowl and add greens, nutritional yeast and top with avocado and hot sauce, in case you wanted a flavorful oatmeal type of dish without adding sugar. I love your videos, it seems like you have so many about foods the I am really interested to know the impact on blood sugar. I think I might have insulin resistance because of slightly high fasting bg (usually high 90s). I have often considered getting a bg monitor but I also have horrible health related anxiety and can see that being very bad for me. So I really appreciate that you are sharing your findings. Thank you so much!

You teaching us a lot, thank you

I enjoy your videos with charts. 🏅 In this video I wish you also included an extra day with a test without the extra powdered protein! Peanutbutter has 9g of protein. How about a follow up add on video to this one? Thanks!

What will be if instead rolled to take steel cut?

The sprouted oats is way better than regular instant and rolled oats due to the process the later goes through. Sprouted has more bioavailable nutrients. Definitely curious how your sugar would react with the Quaker Oats. As far as protein maybe eggs cooked in a good fat on the side with your oatmeal as it’s a better protein option than peanut butter. It’s still a learning process for me. Thank you for the video

The anti diabetic diet and is also mostly the anti cancer diet foods are meats/fish, eggs, most vegies except starchy, berries, nuts, seeds. Eat these foods you will live long and healthy. You can also eat keto breads with one/two net carbs.

This is how i like to eat my rolled oats (savory). Saute some onions or shallots in olive oil with deseeded jalapenos, add cooked rolled oats (cook it in the microwave), add some bouillon powder or some stock, top with cracked black pepper and slivers of parmesan. You can cook out the water till it's a little mushy. Top with olive oil. It's heaven on a plate

Not a representative way of measuring the impact of oatmeal when you have added blueberries to it. There is fructose in BB

I wonder what the result be by adding chia seeds, yogurt and banana or apple.

Amazing information. Thanks. Keep them coming

SUPERB CONTENT AND EXCEPTIONALLY EFFORT ORIENTED CONTENT. THANKYOU

Found you from Dennis on Beat Diabetes! Fascinating finding about checking blood sugar at 30/minutes instead of two hours. Wow. I’m curious about two things. When you found out you were pre-diabetic what was you insulin test result number? My A1C number is low as well as my glucose but the insulin number is way up there. Also wondering about the type of doctor who figured out the pre diabetes. Primary or endocrinologist? Or? Thanks fir your videos. Keep up the good work!

The digestion is slowed down with protein and to some extent with fat, so if stomach emptying is delayed, the spike may appear at 3 hrs or even later. Also your first phase of insulin release seems to be working

Try treating the oatmeal like rice savoury congee.. add egg, liver, pork salt pepper, ginger, light soy sauce , saseme oil and spring onions ..

Your videos are awesome btw. You should have at least a million subs))

carbs + fat + protein = bring down the spike. These tricks are very good to know. Have you done any work with resistant starches, i.e. cooking rice, refrigerate overnight and then eat? Thank you.

I add blueberries and walnuts and cinnamon to my steel cut oatmeal… try that it tastes great

I'm diabetic and I can tell you, you don't want to eat this. It goes up fast. I monitor mine with a CGM and goes up to 160

Hello, is there a Keto ramen noodle soup one can find say in Shoprite? Any recommendations is greatly appreciated. Thank you.

Can you try oat bran hot cereal? It’s different from whole oats & I’ve been reading positive things about it. It’s very heart healthy & I like it with just a teaspoon of melted butter mixed in.

It's better to walk after you eat for like 30 minutes...then test your glocuse. This why they say diet and exercise with meds or insulin if required.

What a great channel, 😊 thank you

I have a problem with my fasting blood sugar being high in the AM. I try to keep carbs low. Any suggestions?

I have been eating 1/4 cup of oatmeal ( instead of the 1/2 cup) along with a 1/4 cup cooked quinoa and 1/4 cup blueberries and topped with walnuts. Do you think that would be as beneficial as adding the peanut butter and protein powder. I also add flaxseed meal and Hemp seeds to the mixture . Any thoughts ?

We have to consider that if your insulin resistence is greater the spike would be higher and the blood sugar goes downnevennslower.

I heard that if you eat leftover oatmeal straight out of the fridge, that would have less impact on blood sugar because of the resistant starch

As an Asian living in Australia. Have you compared rice versus Chinese “Wan Tan” noodles ? As a diabetic, I have wondered whether it’s better to have a Asian noodle or rice meal.

Does this temporary stpike for say about 2 hrs. is harmfull?

How about plain milk ? Skim vs full cream ?

Informative video

Something a bit unfortunate about the way fat along with sugar works. While the fat improves the glucose profile, the carbohydrate creates an inflammatory state that makes the fatty acids more likely to promote fatty liver and atherosclerosis. Eating them together as a way to control a glucose spike may not be the best approach. Be wary of the worst case: rich (fatty) and sweet dessert.

I live oatmeal. Only put fruit and nut butter b.

Oatmeal without the blueberries would have interested me more as a starting point. Now I'm wondering how much the blueberries influenced the result🤔

Want to know a secret..... ADD salt, pepper, paprika, tumeric and olive oil to your oatmeal. I eat that w 4 eggs (in ollive oil) every morning after gym. Add MCT oil to it as well or to your drink. You're welcome;)

Do u think eating egg with it is also as effective?

Not good for me, oat with water -> 240 mg/dL

Why did u add berries. I also noticed you put stuff in your rice when you tested that. It would seem to me if you’re testing a specific food it would just be the food and no added additives.

add Organic Ceylon Cinnamon to you oats

Collagen isn’t a complete protein source, retry with whey protein.

You don't say want type of Oatmeal you don't say how much Oatmeal...Steel cut ...instant....Many types of Oatmeal...

just to compare, which and how much insulin do you use ??

Wow thank you

sorry, but faulty experimental design. you would have to do the same test with water only, oatmel only and with blueberries only as controls.

There is a lot of sugar in the blueberries. You should have done the first test plain oats. I eat mine with fer bluberries than you, as well as teaspoon chia seeds, half tablespoon goji berries, 1/4 teaspoon each of ceylon cinnamon and raw moringa powder. Now thats a test I would like to see

Can you do all salad with avocado vs salad with protein like tuna? Thank you

Try it without blueberrites

Why not cook your oatmeal with ground meat for the protein/fat effect? I put quick oat x 6 tbsp with 3-4 oz of ground pork (or turkey) with water. Add salt & pepper. Simmer for 6 min after a boil. Enough for 2 non vegans.

Then what if we eat plain oatmeal? Thanks 😊

Let go 🎉

add greek yogurt and chia seesd

Please try steel cut oatmeal

Have you tried oatmeal with salted butter?

I will continue to add collagen to my coffee.

Eating any carbs will raise your blood sugar. Not eating carbs will lower it.

eggs are a perfect thing to make part of your breakfast.

Rolled oats are not good for your blood sugar. Steel cut oats are much better, and do not spike the in the same way.

Oatmeal is the worst for me . I love oatmeal 😭

I'm sorry to sa that please make a video without any additives to oatmeal. If I eat berries my glucose shoot top 🔝 Respect

does eating too much carbs really make your heart race???

I guess the blueberries wrecked your test... also you seem to suffer a bit of anxiety on the second experiment you said you were having symptoms when your numbers were much better than the fist day, that is one thing to be considerated.

Oatmeal = pure carb and you dont need that.

any fruit that ends in berry will keep your glucose levels pretty even as well as supplying your body with great nutrients and vitamins. i would move of the increase would have been from the oats.

Who would choose oatmeal over bacon and eggs?!

You need to make a disclaimer at the beginning of your video because your are not diabetic, you need to let the viewers know this

I would like to KNOW WHAT YOU A1C IS Mine is 6.7 THREE MONTH AVERAGE

You should test with steel-cut oats, not that microwaved stuff. Also, you mention that you feel like your heart is racing and-- well, you ARE wearing an Apple watch... More information is better.

Where’s the dad ?

Darn when I eat oatmeal 240 to 250...darn darn

Oats are high in carbs like white rice it sure will spike you BS in hour.

I was confused WHEN YOU SAY 118 TO 98 YOU leve out the POINT it is 11.8 or 9.8 It just makes it clear to me WHEN USING A POINT 😉🙂

One of the claims is that oats are filling for long. I used to eat them almost every day, and plain with just a bit of sweet. I was hungry again in less than two hours. Right now, on more fat and protein diet, it takes me 4-5 hours to want to eat again. As far as glucose rise, I am sure the combination with fat and protein makes a good difference, but also the portion. Most of us, regular people will mix it with milk (adds more carbs), fruits mainly bananas, sweet granolas and stuff. I see people will have at least a full cup with the add ons. I honestly do not crave it that much anymore. So I have not experimented, yet. I will do one of these days with the steel and the coarse kind plain and with added fats and protein to see how my body will handle it. I do not intend to incorporate it in my diet anymore, but I am curious.

I think you are really sensitive to blood sugar spikes. I had 80gm old fashioned oats 200ml 2% fair-life milk 15 gm Ghee(clarified butter) and 3 whole eggs and 1 cup spinach cooked in oil spray My blood sugar after 1hr 10min was 95 only.... I had also drank apple cider vinegar 20min before eating this huge meal. I exercise regularily

go carnivore!!!

Why would anyone ask this question of you? It's like the blind leading the blind. You're not a scientist nor have you written any clinical studies on diabetes in general. This is a prime example of what's wrong with RU-vid.