The carbs in oats are indeed about 60g per 100 but the portion size is normally suggested to be between 30 and 40g so 22-24g of carbs plus that in the milk.
The blood glucose spike will vary according to the GI.
The gi of oatmeal varies a lot and the smaller thinner rolled oats are likely to send your bg level higher than thicker ones.
Three listings from the GI index ... don't know if the 'Scottish' one is Quaker oats, but personally I find it's higher GI than other makes. (Sainsburys only tused as example because they've been tested)
Porridge,
jumbo oats (Sainsbury's, UK), consumed with 125 mL semi-skimmed milk UK
GI
40 +/- 6 Glycemic Load:
9
Porridge,
small oats Sainsbury's, UK), consumed with 125 mL semi-skimmed milk UK
GI
61 +/- 6 Glycemic Load:
14
Porridge, made from
rolled oats (Scottish) UK
GI
63 +/- 7 Glycemic Load:
20
source gi index database
http://www.glycemicindex.com/
The one with the lowest gi is 40, the highest 63,,, quite a difference. Most people would get a a much higher spike with the second one.
The same applies with the rice, different types have different properties, plain while boiled until soft and fluffy will probably have a very high gi and cause a high spike (risotto rice even more so). Basmati cooked until al dente will cause a lower spike.(but still makes vary (gi 43-69) Personally I avoid white rice at home and use a mixture of basmati, wild and brown rice cooked al dente. According to the gi lists some of the Uncle Bens rice mixture pouches are relatively low GI .
Perhaps the most important thing the GI listings have taught me is the huge variability in different manufacturers offerings. One type of oats may cause a much higher spike than another.
It means testing . I'm fortunate enough to get the strips to do that.
Unfortunately we vary from day to day too. The level of our blood glucose after any food may vary on for example what exercise we did the day before or what we do in the period following the meal so something that causes a high spike today, may not cause such a high spike tomorrow. You may get a high spike today but the following one a much lower spike with the same food.
The second thing is that recommended portion sizes are not large. Thelarger the portion the greater will the the glycemic load.
