Marsha's Products logo

   Gluten Free - Dairy Free - Sugar Free - Soy Free - Grain Free - Raw
         Ingredients the way Mother Nature intends you to have them
                 Please Note we have a new online store. Click here.
Posted by Grant on June 21st, 2013
Story-At-A-Glance

* Oatmeal is daily breakfast staple for many people, but Oatmeal is very high carbohydrates and is likely spiking your insulin and that is if you are eating just whole oats. Most people are eating the highly processed oatmeals which are full of sugar and natural flavors (MSG)

* 1/2 cup of 100% rolled oats has the equivalent of 9 sugar cubes. If you are like most people and eat 3/4 of a cup plus add sugar or fruit and milk or cream, well you are eating the equivalent of a lot of sugar cubes

* Adding Marsha's Power Punch to lessens the glycemic load of the oatmeal which will lower the risk of getting an insulin spike

* If you are trying to lose weight, we recommend not eating Oatmeal at all. If you are in your normal weight range then we recommend not eating Oatmeal as a staple

 

Conclusion: Total carbohydrates in breakfast cereals is the key to watch for. Look for a cereal that when you subtract the dietary fiber from the total carbohydrates is less than 10, or the equivalent of 3 sugar cubes. 

 

 Most Popular Articles:

  1. Do you have happy habits? 
  2. Are saturated fats good?
  3. The good and good of fiber
  4. Good sources of fiber
  5. How Sugar is metabolized

 Most Popular Recipes:

Marsha's Power Punch. The most
nutritious, easily digestible, super food.

Click here to order

 Marsha's Power Punch 

For many people, oatmeal is a daily staple eaten in the morning. Oatmeal comes in many varieties, from plain 100% rolled oats to stripped down highly processed instant oatmeal. Many of the packaged versions contain additives like sugar and natural flavors (MSG). And of course oatmeal isn’t eaten by itself, it is eaten with your favorite additions to make it more palatable. 

Here is the nutritional breakdown of one of the best types of oatmeal you can get which is organic gluten free rolled oats. The ingredients are 100% oats. In one half cup of dry rolled oats, there are 32 grams of carbohydrates which is comprised of 5 grams of fiber, 1 gram of sugar and 26 grams of glucose. There are also 7 grams of protein and 3.5 grams of fat.

 1/2c Rolled Oats

 

Rating 

 Notes

Total Fat

3.5g

OK

Good fats but low compared
to carbohydrates

Total Carbohydrates

32g

Poor

Very high

    Dietary Fiber

5g

Good

Good fiber

    Sugar

1g

Good

Very little Fructose

    Glucose (Other)

26g

Poor

Will cause an insulin spike

Total Protein

7g

Good

Good source of protein

This means if you cook the half a cup of oatmeal and eat it just as it is, you will get a pretty big rise in your insulin level and for carbohydrate sensitive people it could even mean an insulin spike. This is the equivalent of 9 sugar cubes (we use sugar cubes to represent the total amount of sugar (fructose & glucose combined) and glucose (other carbohydrates in the nutritional data label). If you are like most people you cook more than half a cup for a serving and once cooked are adding sugar or fruit and milk or cream to enhance the taste of the oatmeal. Now you are adding a lot more sugar cubes to your breakfast and that is by eating the best available version of oatmeal.

If you simply must eat oatmeal, here is a way to lessen the glycemic load on your body. This means you will reduce the amount of insulin your body needs to release in order to compensate for what you’ve just eaten. Instead of starting with half a cup of raw oatmeal, only cook a quarter of a cup. Now you are down to just over 4 sugar cubes from the oatmeal.

Marsha's Power Punch

Then add in a third of a cup of Marsha’s Power Punch which has 19 grams of all good for you fat, 8 grams of carbohydrates which is made of 5 grams of fiber, 1 grams of sugar and 2 grams of glucose along with 7 grams of protein.

 1/3c Power Punch

 

Rating 

 Notes

Total Fat

19g

Excellent

All essential fatty acids

Total Carbohydrates

8g

Good

Good ratio of carb's to fat and protein

    Dietary Fiber

5g

Good

Excellent source of fiber

    Sugar

1g

Good

Very little Fructose

    Glucose (Other)

2g

Excellent

No insulin spike

Total Protein

7g

Good

Good source of protein

Now you have something which tastes really good and won’t spike your insulin. You are getting a much better ratio of fats and protein to carbohydrates and what carb’s are in your system will digest much slower making so you won’t feel hungry as quickly. If you are trying to lose weight, we don't recommend eating oatmeal because even a quarter cup is far to high in carbohydrates.

Here is a nutrition breakdown of 1/4 cup of oatmeal plus 1/3 cup of Marsha’s Power Punch

 1/4c Oatmeal + 1/3 cup
Marsha's Power Punch

 

 Rating

 Notes

Total Fat

23g

Excellent

All essential fatty acids

Total Carbohydrates

24g

OK

 

    Dietary Fiber

8g

Excellent

Very good amount of fiber

    Sugar

2g

Good

Very little Fructose

    Glucose (Other)

15g

Fair

Still potential insulin spike

Total Protein

10g

Excellent

Excellent source of protein 

If you don’t have Marsha’s Power Punch, you can add items like chia seeds or flax seeds plus other nuts and seeds to accomplish a similar result of lessening the sugar hit to your body. If you do use flax seeds, ensure you grind them first either in a coffee grinder, magic bullet or anything which will break apart the seeds allowing the nutrition from them to be absorbed during the digestive process. When we make Marsha's Power Punch, we remove the enzyme inhibitors and phytic acids by soaking, sprouting and dehydrating the pumpkin and sunflower seeds, almonds and walnuts. We dehydrate at less than 115F in order to keep the newly active enzymes from the sprouting process alive. All of this makes it far easier for you to digest.

 

Category: Blog Articles

Comments

  • Be the first to leave a comment!

Post A Comment