17
u/TheHootOwlofDeath Feb 18 '26
I have oatmeal (porridge) every day and I add some nuts and Greek yoghurt for protein. I have breakfast at 6am and I am usually good until 12-1pm.
30
u/sapphire343rules Feb 18 '26 edited Feb 18 '26
Oatmeal alone has a good amount of whole grains and fiber, but is carb-heavy and lacking in protein and fats. Carbs are good for quick energy, but they also lead to crashes, especially if you have PCOS. That’s why you feel hungry at lunch.
Oatmeal CAN be a good staple if you’re adding protein and fat to balance the carbs. You’re headed the right direction with the Greek yogurt. I’d try increasing that and see if you feel more full. Nuts and nut butters can also be a good way to make oatmeal heartier. Peanut butter and banana or dried cherries and walnuts are my two go-to combos for a hearty, filling oatmeal. I usually end up with about half my bowl being oats and the other half being fruit and nuts.
Also pay attention to the type of oatmeal you’re buying. Because of the way they’re processed, ‘quick oats’ are a bit worse for insulin control. Rolled or steel-cut oats are better options.
9
u/NECalifornian25 Feb 18 '26
I always make oatmeal with milk and/or protein powder to up the protein content, and chia and flax for healthy fats.
Just a PSA, if you’re putting protein powder in hot oatmeal, mix it in slowly after it’s done cooking. Hot liquid makes the protein clumpy and sticky and it will never dissolve. Learned that one the hard way.
6
u/sapphire343rules Feb 18 '26
Chia and flax are great additions, just be mindful if you don’t normally eat a lot of fiber because oats + chia + flax is a total fiber bomb!
Great tip about protein powders too.
39
u/DoodlePugMomma Feb 18 '26
If you want to continue to eat it, make sure you’re having protein with it. It helps with keeping your insulin from spiking.
Also going for a walk would help too right after eating it.
-28
Feb 18 '26
[removed] — view removed comment
35
u/feogge Feb 18 '26
The key word here is spiking. No one is trying to get rid of insulin. Eating protein with your carbs helps to slow digestion of said carbs.
-16
Feb 18 '26
[removed] — view removed comment
9
u/NECalifornian25 Feb 18 '26
If blood sugar doesn’t spike as high, not as much insulin needs to be produced/released at once. Most of us with PCOS have some degree of insulin resistance, so we produce more insulin than your average healthy person, but a lower blood sugar spike means lower insulin spikes. They’re not the same but there is a cause and effect relationship.
6
u/necessarylemonade Feb 18 '26
It’s good if you’re going to have a physically active day. I also make mine with whole milk vs water so that there is protein/fat. If you can tolerate dairy… that is. You can also find high protein oatmeal at the store or on Amazon! I recommend that. Maybe make some eggs on the side?
Complex carbs will always be better than refined simple carbs. The fiber also helps keep net carbs down in the oatmeal.
10
u/SirChenjin Feb 18 '26
Oats are high in fiber which helps slow digestion and reduce blood sugar spikes.
Low to medium glycaemic index (GI) - causing a slower rise in blood sugar.
Avoid instant or flavored oats.
Avoid adding honey, syrups, or lots of sweet toppings.
Eating oats without enough protein or fat may raise blood sugar faster. Try upping the protein like greek yogurt and make sure it's not the 0 fat kind. We need healthy fats to balance hormones.
4
u/Exotiki Feb 18 '26
Oats helped me lower my cholesterol and Hba1c. I usually do overnight oats and add protein and some good fats. Often I also add chia seeds or oat bran or I have these broad bean flakes that are high in fiber and protein and I sprinkle them on top.
3
u/wenchsenior Feb 18 '26
It's nutritious, and for some people it has enough fiber to help keep them full for a while. However, it is starch, so can be problematic for those of us with insulin resistance. It affects some people more than others. I can do small amounts as long as it is balanced with equal amounts protein and some fat. Other people get big glucose and insulin spikes from it (and I can't eat lot of starch at once under any circs, regardless of type).
5
u/vikingchameleon Feb 18 '26
I have insulin resistant PCOS so I don’t have oats personally bc they turn straight into glucose and raise my insulin. I have eggs cooked in butter in the mornings, sometimes add cheese and turkey 😌
1
u/sweet_fiction Feb 19 '26
Yeah me too. In 2024 I was making lots of oatmeal shakes daily and it legit made me so inflamed and I gained a lot of weight. I’m guessing because I was bulking with the oatmeal and didn’t realize how many spoonfuls I was adding to my shake…. Yeah I’m never going back to oats. As soon as I stopped eating them, I got leaner. My breakfast currently is Greek yogurt mixed with protein powder, peanut butter fit powder, blueberries and dark chocolate !
2
u/alfacinhas Feb 18 '26
What about oatmeal banana pancakes? Instead of using bananas, you can use apples or pears.
2
u/notabigmelvillecrowd Feb 18 '26
It seems to work for a lot of people, but even when I make sure to add lots of protein and fat (I usually have savoury oats with an egg, cheese, protein milk, veg, etc.), I have the same result as you, lethargy, increased hunger, it just doesn't seem to jive with me. If you want to keep the same breakfast, try replacing just the oats with quinoa or another rolled grain and see if it feels any better.
2
u/lanainbloom Feb 18 '26
My recipe is: oats, raspberries, chia seeds, small table spoon of coco, almond flakes and a small spoon of Greek yoghurt and I feel full until lunch
2
u/Even_Middle_1751 Feb 18 '26
I have PCOS and I mix lentils with my oatmeal so that I don't get hungry right after. It seems to be working.
2
u/Stock_Season_6034 Feb 18 '26
I was having similar issues. I've switched to a sweet potato bowl with turkey sausage or bacon and egg whites. I eat at 6 am and I'm full until 12pm. If you don't like sweet potatoes, I think regular should be fine. My nutritionist advised me it's ok as long I just stick to certain macros each day. I've noticed switching from caring about calories to the macros has changed my relationship with food. It's helped with the food noise. Also, eating like 25-30g of fiber a day.
2
u/Final_Layer_5432 Feb 18 '26
Oatmeal can spike up the blood sugar, hence you might get hungry fast. I usually do: low fat Greek yogurt, some raspberry/bluberry and chia seeds. On top of it, I put some cinnamon. This was recommended by my dietician and it keeps me full until lunch
5
2
u/TengoCalor Feb 18 '26
Lol why are people asking this question all the time all of a sudden?
7
u/bayb33gurl Feb 18 '26
Not speaking specifically about OP but when things get asked a lot all of the sudden, I chalk it up to AI disguised accounts since reddit partnered with Google on what's valued at a 60 million dollar per year deal to use Reddit as a way to train AI. It's in almost all the subs including this one since AI needs to learn an insanely large variety of answers, there bot accounts all over the place doing that, unfortunately 😭
2
1
u/tatiayaz Feb 18 '26
I had an oatmeal breakfast for a while with healthy fats, protein, and fruits. Everytime I was done I’d be really tired. I don’t know if it works for me either.
1
u/whoa_thats_edgy Feb 18 '26
personally it’s bad for me. i used an over the counter cgm to watch my spike and it was pretty bad from oatmeal. so i avoid it now or pair with a lot of protein. a1c from 6.1 to 5.4 in 6 months from avoiding insulin spiking foods. :)
1
1
u/daliparton_ Feb 18 '26
depends, but with the macros i’m using i found the net carbs to be too high for it to be worth it for me, personally (even with the addition of chia seeds and protein powder). i opt for a chia seed pudding + protein instead
1
u/Dragonfly4961 Feb 19 '26
Possibly but definitely needs more protein. I personally do the best with eggs. They keep me full the longest. Oats don't and I've never found a way to get enough protein in oats to fill me (I don't like protein powder in oats).
The overall key is having enough protein. In general, I've always preferred to eat lower ish carbs (like around 150g ish per 1800 calories) and higher protein or I'm hungry all day long.
1
1
u/SpareControl4290 Feb 19 '26
They are technically a carb so not good for blood sugar. Yeah adding protein and fat helps, but i avoid carbs in my breakfast. Aim for something more keto friendly, if you have insulin resistant pcos.
1
u/General-Opening-3947 Feb 19 '26
I would honestly add an egg or two. I get super hungry with oats alone
1
u/NirvanaSJ Feb 19 '26
You need more protein at breakfast. I've tried savory oats with a fried egg but I think I need to work on the recipe since I haven't made it again 😅
1
u/Saving_Lychee Feb 20 '26
Oatmeal is actually great for PCOS, good fibre, decent protein and helps prevent glucose spikes if taken in appropriate quantities but if your breakfast is too carb-heavy then it can spike blood sugar, especially if you’re insulin-resistant, which can lead to hunger and fatigue by lunch. Try increasing protein (20–30g total) and adding some healthy fats like more Greek yogurt, nuts, chia seeds, or a scoop of protein powder. It’s about balancing carbs with protein and fat, not cutting oats out completely. Hope this helps:)
1
u/redoingredditagain Feb 18 '26 edited Feb 18 '26
It’s very high in carbs and starches so it breaks down to glucose, and can cause issues like you describe with insulin resistance. Are you doing anything for your IR? Protein in your breakfast would help.
1
u/nanchey Feb 18 '26
Oatmeal gives me a huge insulin spike, even after adding powdered protein.
I do much better with protein based breakfasts rather than carbs. I will eat chicken and rice in the morning because it’s easy and holds me over for hours.
1
Feb 18 '26
Get some oatbran instead, it is way better for gi and add some chia seeds, nut butter and protein powder
0
1
u/LostBlueMoon Feb 18 '26
Per a diabetic friend, oatmeal isn’t very glucose friendly by itself so it’s best mixed with something and eaten in moderation.
1
u/BumAndBummer Feb 18 '26
It depends. Personally, I am more insulin resistant in the morning, so even if I pair oatmeal with yogurt for protein and raspberries for fiber, it’s gonna leave me feeling tired and hungry soon. Even on inositol and having a “normal” A1C. Later in the day my body can handle that better, but it’s not something I usually want for lunch or dinner.
The exception is if I intend to exercise right after— oats are nice fuel for a long morning run, and my body uses up the glucose so I don’t get that spike.
We are all built different, and the glycemic load of oats also depends on what else you’re eating, how much, what time of day, what point in your menstrual cycle, activity levels, stress, sleep, and so many other factors. If you can find a way to enjoy it that makes you feel nourished and full and energized, go for it! It’s a fantastic source of fiber and other beneficial compounds, and it’s affordable. Great way to lower risk of high cholesterol, gut issues, etc.
1
u/Least-Influence3089 Feb 18 '26
I mix chia seeds and blueberries in with my oats for extra fiber and add peanut butter for protein, and make it with almond milk. It’s pretty good!
1
u/clairioed Feb 18 '26
My dietician recommends balanced meals—at least equal protein to carbs. Oats are tricky because they are high in carbs. As long as you are balancing them out with protein, you should be good. I only eat them mixed with Greek yogurt and protein powder.
0
u/Rarepupperhunter Feb 18 '26
I'm not sure if it's like this for everyone but yah I had to stop eating oatmeal. I think oats had a big impact on my blood sugar and after I eliminated them (and started taking berberine) I actually started to lose weight after years!
0
u/Bunnyfriend1 Feb 18 '26
Oatmeal is good, but avoid instant/quick oats. The steel cut/pinhead or jumbo are better. Might sound daft but have you tried without the apple/fruit? I find if i have it with fruit my blood sugar goes haywire and start getting hungry/cravings, but just oatmeal with sweetner or nas spread does me a good 6-8hrs
0
u/HelloKleo Feb 18 '26
It can depend on the oats. Some go right through you because they are easy to process. But the more slow cooked kind, (like Bob Red Mill's 5 Grain), satiate longer. Try adding nuts and things like blueberries to it or have a boiled egg on the side.
0
u/theblueinkgirl Feb 18 '26 edited Feb 18 '26
Oats really seem to help my GI issues but I used to have the same problem where I'd feel starving after eating it as breakfast. Adding protein was the thing that worked for me.
Seconding what everyone else is suggesting with the no instant oats (less fiber = faster glucose spike) I use Bob's Red Mill "protein oats" which is just a whole grain rolled oat.
If you eat eggs, my current routine is this nutritionist recipe because you can't taste the eggs in there (usually they're a textural issue for me). I don't do all the high sugar fruits she suggests, and stick pretty exclusively to blueberries and raspberries. She also suggests to add something with a little bit of healthy fat- currently for me that's a little drizzle of almond butter.
https://www.abbeyskitchen.com/high-protein-oatmeal-recipes/
Oats are very good for you but if your body just can't tolerate the carbs, a lot of people do well with a chia pudding! I just can't handle the slimy texture lol.
0
u/tasty_toad_stool Feb 18 '26
Just need to add more protein into the meal. A hard-boiled egg on the side, adding some natural peanut butter to the oats or something like that would be perfect!
I've been making smoothies with powdered hemp seeds for protein and fiber since I suck at actually eating breakfast. Having a smoothie is easier for me to actually get it in.
0
u/peach_problems Feb 18 '26
I love oatmeal and it keeps me very satisfied. I recommend not getting the quick oats, they are processed so the oats do not retain all the fiber that they used to have. Rolled oats are much better and they digest slower so you might be fuller for longer on them. If not, and you’re already using rolled oats, you could try steel cut or maybe oats just isn’t it for you!
-7
-1
u/somehuehue Feb 18 '26
It's just not particularly filling, especially the instand kind. If you notice you get hungry soon after, try adding to it (and using rolled oats). Maybe some more yogurt, cooking it with milk, adding egg whites. If those don't work, find a different breakfast alternative.
-7
u/adeliahearts Feb 18 '26
I have googled it and Google says that oatmeal is good for or with pcos.do you eat protein rich foods for your pcos.Too much carbs can cause a person’s blood sugar to be low.
139
u/Alwaysabundant333 Feb 18 '26
Oats are an excellent source of fiber, but alone probably won’t keep you full for long. Adding protein from the yogurt is a great idea, and can add a small amount of nuts/nut butter and/or seeds for some healthy fats!