Did you know that January in National Oatmeal Month? I know you are thinking there is a month for everything! But this is one of those months I can really get behind especially because of all the health benefits of oatmeal. And no, for my Seattle friends I am not talking about The Oatmeal! For those who have not heard of The Oatmeal it is a very funny website.
Yes, oatmeal is considered a higher carbohydrate food but for the diabetes community it does have a lower glycemic index and higher fiber then you may think. The glycemic index (GI) is a way to estimate how fast foods will raise blood glucose. Basically, the higher the number, the more quickly the food raises blood glucose. A food lower on the glycemic index is ideal for helping to keep blood sugar stable. These type of foods will typically not raise the blood glucose as far or as fast as a food with a high glycemic index. So, I bet your next questions is how you determine if a food is low or high on the glycemic index.
The standardized Glycemic Index ranges from 0 to 100. A food at zero is a food without carbohydrates. Low-glycemic foods have a glycemic load of 55 or lower and include most fruits and vegetables, beans, dairy, and some grains. These carbs are low and are considered “slow-acting carbs” because the carbohydrates are more difficult to break down and the glucose enters the bloodstream more slowly
Another key factor in how quickly foods raise blood glucose numbers is dietary fiber. Eating fiber-rich foods also prevents spikes in blood glucose by slowing down the breakdown of sugars in the body. Oatmeal is a good example of this!
Oatmeal is more than just breakfast. Yes, I am not going to lie, one of my most favorite breakfasts is high protein yogurt with oatmeal mixed in!
Or heat up a hot bowl of oatmeal on a cold winter’s day!
`So, as you try to figure out how to add oatmeal to your meal plan. Here is a few oatmeal based recipes you may not of thought of:
The first one is a Baked Oatmeal recipe from my mom, I am not sure where it was originally printed but it is tasty!
2 ½ Cups Regular Rolled Oats
¼ Cups Oat Bran
¼ Cup Steel-cut oats
2 tsp. baking powder
½ tsp. salt
½ tsp. ground cinnamon
2 Cups Milk
1 egg, beaten
1/3 cup applesauce
¼ cup cooking oil
¼ cup granulated sugar
¼ cup packed brown sugar
2 Cups Fresh fruit (such as blueberries, peeled, cored, and chopped pears/apple or strawberries)
Plain or vanilla low-fat yogurt, milk or cream.
Preheat oven to 400. In a large mixing bowl stir together rolled oats, oat bran, steel-cut oats, baking powder, salt, and cinnamon; set aside. In a medium bowl stir together milk, egg, applesauce, oil, and sugars; add to oat mixture, stirring until combined. Turn into a lightly greased 2-quart soufflé dish or casserole. Bake, uncovered, 20 minutes. Stir mixture. Gently gold in fruit. Bake, uncovered, for 20 minutes more or until top is lightly browned. Spoon into bowl. Serve with yogurt, milk or cream. Serves 6 to 8.
The second is a snack-based oatmeal recipe using Quaker Oat squares, which I basically got off the back of the box!
1 (16oz) box Quaker Oat Squares—regular or cinnamon
2 cups pecans, broken into large pieces
½ cup Karo Syrup
½ cup brown sugar
¼ cup butter, melted
1 tsp. vanilla
½ tsp. Baking Soda
Combine Karo syrup, brown sugar, and melted butter. Microwave on high for 1.5 minutes. Stir. Microwave on high for another 1.5 minutes or until mixture boils. Stir in vanilla and baking soda. Mix in cereal and pecans Pour into a 13×9 ungreased pan. Bake at 250 degrees for 1 hour, stirring every 20 minuets. Cool on cookie tin.
So, no matter how you like to eat your oatmeal enjoy the rest of National Oatmeal Month munching on your favorite version of oatmeal.