[pwthornton]

The people at Levels, who do continuous glucose monitoring, say that oatmeal is one of the worst offenders.

You really need to spike your oatmeal with fats, protein, and fiber.

I regularly eat steel-cut oats for breakfast. My go-to is steel-cut oats, two tablespoons of Chia seeds mixed in (tons of fat and fiber), and a serving of mixed nuts and berries on top. On the side, I eat four scoops of powdered peanut butter mixed with water. This version of peanut butter is much higher in protein and much lower in fat and calories than normal peanut butter.

Doing all of this can keep the spikes to a reasonable amount (I also eat the powdered peanut butter first). Any kind of oatmeal by itself is bad. Instant oatmeal is worse. Instant oatmeal with all that sugar and stuff thrown in is terrible.

I suspect if you made your oatmeal with milk instead of water, it would help a lot, but I can't do this from being lactose intolerant.

[jkaplowitz]

Consider trying oatmeal with lactose-free milk. The number of lactose-free dairy products varies a lot around the world, but if you’re in a developed Western European or North American country, lactose-free milk itself is almost certainly available in at least two different fat levels. The most widely available brand in the US, but certainly not the only one, is Lactaid.

(Special mention: Germany has an impressive variety of lactose-free options. Even lactose-free Nutella equivalent, lactose-free cream cheese, and lactose-free mascarpone! Many lactose-free products in Germany have competition between the store brand, a major brand or two, and/or a brand or two focused on lactose-free.)

[cleandreams]

I've been wanting to try steel cut oats again but with chia. Chia seeds seem to help everything. Great stuff. Oats is one of the things I miss.

As for milk... I have issues with milk! I found out my morning latte by itself was raising my overall blood glucose. Milk seems to have a lot of sugar. Now (I feel guilty about this) I use heavy cream to which I get no spike at all.

You really need a CGM to figure this stuff out.

[specialist]

I LOVE heavy cream. But it's gotten so expensive and perishes faster than I like.

FWIW, I've mostly switched to coconut cream. My local restaurant supply has a few different brands. So I mix it up. I go thru a box of 12 cans every 2 months are so.

[michaelcampbell]

Interesting; where do you buy it? Here in the US the standard grocery store has "heavy whipping cream" which I use. A quart lasts me a week or more; it's only used for coffee for me, and the occasional recipe my wife will make.

But I'm surprised at its longevity.

[specialist]

Thanks for asking. Sorry, I used poor phrasing.

> But I'm surprised at its longevity.

Me too.

I prefer Costco's Darigold Heavy Cream 40% half-gallon. Starts to turn before I can finish it (by myself).

https://www.costcobusinessdelivery.com/darigold-heavy-whippi...

For a while, I'd make large batches of biscuits to use it up faster.

What I meant to say about the coconut cream (milk) is the 13oz cans are more practical for me.

--

FYI, I prefer these coconut milk and oatmeal products.

https://www.chefstore.com/p/chaokoh-coconut-milk_6228233/

https://www.chefstore.com/p/bobs-red-mill-steel-cut-oats_151...

Restaurant supply stores are like amazon's selection with costco's prices.

--

Lastly, elsethread, someone mentioned peanut butter powder. Would love a recommendation. Ideally something without any added sugar.

I appreciate sharing this food / meal prep tips. Every little bit helps, as I'm learning how to "hack" my body.

[prirun]

> I suspect if you made your oatmeal with milk instead of water, it would help a lot, but I can't do this from being lactose intolerant.

I dunno about that: milk contains a lot of sugar. Water doesn't. You could add 3 tbsp of cream for an extra 150 calories (no protein, no sugar) vs 1 cup of milk at 150 cals, 8g protein, 12g carbs.

I add almond flour to oatmeal and protein shakes for an extra 100 cals of fat.

[michaelcampbell]

Thanks, I'm IF'ing and watching carbs so I don't eat breakfast, and have been avoiding oats when I DO eat "breakfast for lunch".

I boil it in water, but usually eat it with milk. I might try heavy cream though since I have that, and the chia is a good idea.

I have also made an oat "patty" by mixing oats with 1-2 eggs, salt/pepper to taste, shredded cheese if you're into that (I am), and microwaving.

[specialist]

Yes and:

Coconut oil, coconut cream, ginger (w/ dash of pepper), cinnamon, hemp seeds. Something different every day, to avoid boredom.

Sometimes I go savory, swapping meat for fruit.

Which peanut powder do you use?