[delichon]

Oatmeal reliably spikes my blood sugar. Not as much as many other carbs, but enough that I avoid it. Each time an insulin resistant person eats it, it causes a little more permanent damage.

Four out of ten US adults are insulin resistant.

I have no idea how to balance the blood sugar damage with the cholesterol damage.

[david-gpu]

Not all oatmeal has the same effect on blood sugar. Steel cut oats are absorbed more slowly than instant oats. Toppings on your oatmeal also affect blood glucose in non-linear ways, the same as any other combination of foods.

[nomel]

I would think the type and preparation would play a significant role. There's steel cut (which can be made soft or "chewy"), firmer "old fashioned", and the quick dissolving mush that is one-minute.

[clumsysmurf]

Try oat groats, this will have the lowest GI. You can cook them like rice, even in a rice cooker, using the same technique ... for a firmer result use less water and cook for less time. You can start off with roughly 1:1 ratio of oat groats to water. I do .75 cups oat groats to 1.25 cups water.

[lanfeust6]

glycemic index of steel cut is low, whereas large-flake is medium-high, and instant oats are high. Though you have to account for load.

My approach is to have a modest amount and increase the nuts and chia mixed with it, alongside berries and yogurt.

[OutOfHere]

Use thicker oats, obviously. Also, add some ceylon cinnamon powder to it. Additionally, if you can tolerate it, also add ground fenugreek powder to it to further offset the absorption.

[roncesvalles]

psyllium husk. zero calorie fiber