Oats alone (rated 4/10) are not an optimal choice for managing insulin resistance, as they can lead to an excessively high glycemic response without the addition of protein or fat.

noli's read

Abbey Sharp's analysis is based on the principle of the 'glycemic load.' It is established by meta-analyses (e.g., Journal of Nutrition) that oats contain beta-glucans, which are soluble fibers beneficial for metabolic health. However, consuming oatmeal alone constitutes a carbohydrate-rich meal that can cause a more pronounced glucose spike in individuals with pre-existing insulin resistance. The recommendation to add protein (yogurt, powder) or fats (nuts, seeds) to 'buffer' the glycemic response is widely supported by the principles of clinical nutrition. It is therefore not the oats themselves that are problematic, but the context of their consumption. The statement is consistent with recommendations aimed at avoiding 'naked carbs' to stabilize energy throughout the morning.

the sources

1. 1Shukla AP, Andono J, Touhamy SH, et al. 2017
2. 2Shukla AP, Iliescu RG, Thomas CE, Aronne LJ 2015
3. 3Shishehbor F, Mansoori A, Shirani F 2017
4. 4Buffey AJ et al. 2022
5. 5Bellini A et al. 2023