Learnt recently, that this dish can result in very high blood sugar spike relatively fast, and if you eat "too soon" after it (and I eat in about 3 hours, a bit less), it will result in daily blood sugar being too high. So if you are diabetic or pre-diabetic, as is it may not be good for you. But not all is lost. Adjusting the recipe a little bit can improve the situation and allow you to eat this on regular basis if you want to. Here's what I do now:
- 25g of oats
- 25g of peanut butter
- 100g of frozen berries/fruits
- 1 scoop of protein powder
- ~180ml of water
- a bit a cinnamon
Reducing oats by half already helps a lot with the sugar. Reducing it further will probably make the dish way less filling. Slightly reducing fruits helps further, and I think it's much easier to "move" those 25g to another part of the day (for example, I compensate with 3-4 pieces of dried fruit during the day). Protein powder helps get a bit more protein, and helps with satiety. I used whey so far, will try vegetarian one, as well, but I doubt it will result in same suffle-like texture after heating in the microwave. I also reduced amount of water, which helps that suffle-like texture.
I've been doing this for 2 weeks now, and at the least I can say that my post-lunch sugar crush is significantly less acute. It's still there, but now it's more likely to be side-effect of insulin resistance rather then the oats, and I have started medication for that. I also read, that oats may be replaced with buckwheat, but I only found 2 sources of that, and I am not sure if works as well in this practically "no-cooking" recipe. It is also significantly more expensive, but if try this at some point, I will share my thoughts.
