Research Updates | Diabetes
Finding: Oats soaked overnight with or without sugar, nuts and seeds retain their low glycemic and insulinaemic impact.
It is unknown whether soaking oats overnight affects glycaemic and insulinaemic impact. This study measured glycaemic, insulinaemic and subjective hunger responses of consuming oats soaked in skim milk overnight (O/N Oats) vs cooked cream of rice cereal (CrRice), both with and without added sugar, nuts and seeds (sns) in a crossover study design in fasted subjects without diabetes. The mean glucose area under the curve (iAUC) was 33% less for O/NOats than CrRice. The iAUC was a further 24% lower when sugar, nuts and seeds were added to the oats (O/NOats+sns) than the creamed rice (CrRice+sns). The serum insulin iAUC was 33% less in ONO than CrRice and a further 32% less in O/NOats+sns compared to CrRice+sns. Subjective hunger ratings were similar across the two treatments. Overnight oats elicited a significantly lower glucose response than creamed rice, regardless whether they were alone or with the addition of sugar, nuts and seeds.
Wolever TMS, Jones PJH, Jenkins AL et al. Glycaemic and insulinaemic impact of oats soaked overnight in milk vs. cream of rice with and without sugar, nuts, and seeds: a randomized, controlled trial. Eur J Clin Nutr 2019;73(1):86-93