Carbohydrates provide a large part of the calories consumed on a typical American diet, or between 45 and 65 percent, as recommended in the "2010 Dietary Guidelines for Americans." However, some carbohydrate-containing foods can make your blood sugar levels go sky-high, while other will help to stabilize your blood sugar levels between meals.
Glycemic Index
The glycemic index, or GI, was invented to help you rank carbohydrate-containing foods according to their quality. Low GI foods, with a GI value of 55 and below, help you maintain your blood sugar levels more stable, while high GI foods, with a GI of 70 and above, result in a sharp rise in your blood sugars. Foods with a GI between 56 and 69 have a moderate impact on your blood sugar levels.
Low Glycemic Index Diet
Low glycemic index diets, or diets based on low GI foods, have various benefits for your health. One of the main benefits of low GI diets is increased satiety and decreased hunger and cravings, which make weight loss and maintenance easier for you. In addition, by keeping your blood sugar levels more stable, low GI diets can prevent type 2 diabetes, improve your blood cholesterol levels and help you avoid suffering from cardiovascular diseases.
Glycemic Index of Oatmeal
The glycemic index of oatmeal varies depending to its degree of processing. Larger oat flakes tend to be digested more slowly and have a lower GI value, while small oat flakes are digested more rapidly and therefore have a higher GI value. For example, steel cut oats or old-fashioned oatmeal have a low to moderate GI ranging between 52 to 57. Instant oatmeal found in packets, however, has a high GI of 83.
Including Oatmeal in Your Low Glycemic Index Diet
If you enjoy a bowl of oatmeal for breakfast or as a satisfying snack, choose the largest oat flakes possible, such as steel cut oats, and avoid instant oatmeal. In addition to containing unneeded sugar, instant oatmeal can cause large variations in your blood sugar levels. Add flavor to your oatmeal prepared with steel cut oats without adding sugar. For example, you can add some yogurt, unsweetened applesauce, 1 to 2 tbsp. of dried fruits, unsweetened shredded coconut, 1 oz. of almonds or 1 to 2 tbsp. of peanut butter.
References
- U.S. Department of Agriculture and U.S. Department of Health and Human Services: 2010 Dietary Guidelines for Americans
- University of Sydney: The Glycemic Index
- "American Journal of Clinical Nutrition"; International Table of Glycemic Index and Glycemic Load Value; Kaye Foster-Powell et al; 2002
- USDA National Nutrient Database: Nutrient Data Laboratory
