Oatmeal + protein technique
- 12-05-2007, 01:31 PM
Oatmeal + protein technique
I am new to this site and have literally read about 50 threads in the last 2 days. I have been jotting down a lot of notes on what is said here. I am certainly happy to find this website. However, I have searched for about the last two hours and can't find a post that I ran across. There was a discussion about how to mix raw oats into, where one of you simply pours oats into your mouth and then takes a sip of your Nectar protein shake. That sounds like a great idea, and was going to try it. I just wanted to make sure I remembered it correctly. It's ok to eat the oats raw w/o cooking them first? I think that you said that you blend them first. Is that correct? For the last year or so I have simply mixed Blueberry Pom juice with post work-out. I know this is a little heavy on carbs and this other idea sounds better and also may taste better. Opinions or clarification anyone?
- 12-05-2007, 01:40 PM
You have two options:
1.Make oatmeal in the microwave like you normally would. (add water and nuke). Then scoop in your desired amount of protein and maybe add some splenda if you so desire. Mix the cooked oatmeal and protein together....you may have to add some water to get it to a nice consistancy. ENJOY! It is yummy with most all well flavored protein powders.
2. Grind oats up as fine as you can using a coffee bean grinder, blender or food processor. Then in a shaker you can combine your protein powder and ground oats. NOTE: to know the carb content of the oats you must weigh them out....grinding them makes it more dense (more can fit into a 1/2 cup). So just get a digital scale and use that... fairly cheap at wally world.
12-05-2007, 03:12 PM
Nice posting. The combination of nectar and oats might be an aquired taste. I personally have tried oats with milk with All The Whey Cinnamon Bun flavor. It taste pretty good but be sure to have enough milk or water in the mix. Without the right amount of milk or water, the protien may feel very powdery when your trying to eat it the oats. Good luck.
12-05-2007, 03:23 PM
12-05-2007, 03:33 PM
My recipe is 1/2 cup old fashioned oatmeal, 1 cup water, 5 minutes in microwave at 1/2 power. Then, after it has cooled for just a bit I add a scoop and a half of whey protein and about three crushed walnut halves. It comes to 400 calories at 40/40/20.
However, I have some comments about #2. If you grind up your oats, you are going to increase the surface area greatly, and therefore increase the rate that it gets digested... which would probably cause the glycemic index of your oats to go higher and higher. You will not want that, but rather have your carbs digested slowly until your next meal.
12-05-2007, 03:47 PM
12-05-2007, 03:52 PM
12-05-2007, 03:55 PM
12-05-2007, 04:00 PM
It's still a complex carb, isn't it? Quantify the increase in GI and quantify the impact on the rate of glucose/glycogen update as well as any impact on adipose. Just curious to see this to support that claim.
IMHO if you have no need to sweat this.
12-05-2007, 05:09 PM
12-05-2007, 05:21 PM
See page 2485 in this PDF from the Journal of the American Medical Association:
Instant Oatmeal: Glycemic index of 117
Steel cut oats: Glycemic Index of 50
On a side note, I think standard 'old fashioned' oats are a good middle ground between steel cut (30 minute cooking time) and instant (baby food mush)
12-05-2007, 05:45 PM
12-05-2007, 06:15 PM
But does grinding effect the glycemic index? And what are the differences in the glycemic index between cooking times, reheating, freezing, etc. I am not arguing that there is a change, but I am challenged to see where there is documentation that quantifies the change. Actually I am not arguing, just discussing
So where would raw ground steel cut oats fall in the index?
I use raw ground oats only in my (pre and) post workout shakes and it is likely the best of both worlds in as far as a complex carb and a GI in this particular application. JMO
12-05-2007, 07:07 PM
I would love to know how much cooking times affected the GI, but it would depend on the carb that you are cooking. Cooking white rice for 20 minutes probably would affect GI more than cooking brown rice for 20 minutes, because brown rice remains a hard grain for so much longer.
It would depend on how well ground they are.... Just imagine your carb sitting in a bowl of water. How long would it take for them to become mush? THings like brown rice and steel cut oats will sit there for a long time before they start to dissolve into mush. Well cooked white rice and most breads will become mush pretty quickly. Thats the same thing happening in your stomach.
I think that mildly ground steel cut oats would have a very low glycemic index....
12-05-2007, 07:15 PM
12-05-2007, 07:37 PM
1 tbsp honey (eucalyptus is lush)
1 tbsp nat pb
1 cup oats
1 scoop vanilla whey
cup or two of milk
and blitz it up.
Heaven after a w/o. I thought them squats had actually killed me one day
12-05-2007, 07:41 PM
Particle size of wheat, maize, and oat test meals: effects on plasma glucose and insulin responses and on the rate of starch digestion in vitro.
Heaton KW, Marcus SN, Emmett PM, Bolton CH.
University Department of Medicine, Bristol Royal Infirmary, UK.
When normal volunteers ate isocaloric wheat-based meals, their plasma insulin responses (peak concentration and area under curve) increased stepwise: whole grains less than cracked grains less than coarse flour less than fine flour. Insulin responses were also greater with fine maizemeal than with whole or cracked maize grains but were similar with whole groats, rolled oats, and fine oatmeal. The peak-to-nadir swing of plasma glucose was greater with wheat flour than with cracked or whole grains. In vitro starch hydrolysis by pancreatic amylase was faster with decreasing particle size with all three cereals. Correlation with the in vivo data was imperfect. Oat-based meals evoked smaller glucose and insulin responses than wheat- or maize-based meals. Particle size influences the digestion rate and consequent metabolic effects of wheat and maize but not oats. The increased insulin response to finely ground flour may be relevant to the etiology of diseases associated with hyperinsulinemia and to the management of diabetes.
Originally posted by Bobo at: Does blending oats in shake make it more glycemic?
12-05-2007, 07:49 PM
12-06-2007, 03:15 PM
12-06-2007, 03:30 PM
my morning shake, 1cup uncooked oatmeal, 1 banana, 1tablespoon natty pnutbutter, 60g protein universal nutrition, 2cups milk, couple of ice cubes. and three minutes in a blender. tasty!
12-06-2007, 03:47 PM
12-06-2007, 04:00 PM
12-06-2007, 04:02 PM
12-06-2007, 04:07 PM
12-06-2007, 04:10 PM
But it taste soooooo good!
Think about it. Most weight gainers are about 600-1000 cal's in one sitting and mostly sugar. This ain't. plus it fills me up till my mid morning snack.
12-06-2007, 04:16 PM
12-06-2007, 04:29 PM
12-06-2007, 05:33 PM
i eat most of my oats raw. so easy if u get the individual packets, even better when they have the dried fruit pieces in it. i think i tastes good stright out of the package dry. i can take it with me in the car or wherever, sip on a protein shake and im all good.
12-06-2007, 08:06 PM
I use a that annoying as seen on TV Magic Bullet and grind my oats to a fine powder. Throw it in a shaker with a couple scoops of whey and am good to go. If I am out I put 2 scoops whey, oat powder (was 1/2 cup before blending), some dry milk into a shaker and roll. All you need to do is add water when you need a shake.
12-06-2007, 08:11 PM
2 cups skim milk = 180
1 scoop protein = 110 cal
3/4 cup oats = 250cal
1 tablespoon EVOO = 120 cal
Tastes fine to me at about 650 calories. And probably the cheapest thing you can eat/drink on a budget.
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