Oats, Blood Sugar & Race Day Fuel

Why I Chose Steel Cut Oatmeal

I’m not a big oatmeal eater. It’s not a staple in my routine, but the other day, I made an exception.

I had a paddle race, I was traveling, and I needed something quick, portable, and digestible. Normally if I was at home and was in my kitchen, I would be making eggs and bacon as my fuel base because protein and fat burn more slowly and more efficiently than carb loading. Overnight oats is an option with a boiled egg or two as long as you add low glycemic fruits to the blend and then mix full fat milk and yogurt to the oats. Choosing the right kind of oatmeal matters, especially if you care about energy, blood sugar, and inflammation. Here’s my breakdown.

Rolled Oats vs. Steel-Cut Oats: What’s the Difference?

Both rolled oats and steel-cut oats come from whole oat groats, but they’re processed differently—and that changes how your body digests them:

Steel-Cut Oats
Steel-cut oats are the least processed form of oats, made by simply chopping whole oat groats into coarse pieces. This minimal processing means they take longer to cook and digest, resulting in a slower, steadier release of energy. Because they break down gradually in the body, they help maintain stable blood sugar levels and keep you feeling fuller longer. On the glycemic index (GI), steel-cut oats score around 52, which classifies them as a low-GI food. This makes them a strong choice for sustained energy, blood sugar control, and endurance, particularly for athletes or those managing metabolic health.

Rolled Oats
Rolled oats are more processed than steel-cut oats; they’re steamed and flattened to create thinner flakes, which significantly shortens cooking time. However, this added processing also means they’re digested more quickly, leading to a faster release of glucose into the bloodstream. As a result, rolled oats have a slightly higher glycemic index of about 59. While still relatively moderate, this faster digestion can cause a more noticeable spike and drop in blood sugar, especially when eaten alone or with added sugars. To reduce that impact and extend energy, it's best to pair rolled oats with protein and healthy fats, such as nut butter or seeds.

I Went Shopping at Aldi and this is What I Chose

I chose steel-cut oats for my pre-race meal. The night before, I mixed them with frozen blueberries and raspberries, full-fat Greek yogurt, and raw milk. On race day, I found the oats were a bit chewy—typical for steel-cut oats, especially when soaked rather than cooked. While they offered the slow-digesting fuel I was aiming for, they might have been more palatable if I had cooked them on the stove. In hindsight, rolled oats could have been a better texture choice for this kind of preparation.

A Note on Mold & Mycotoxins

Here’s something you won’t find on most oatmeal boxes: oats are one of the grains most commonly contaminated with mold and mycotoxins (like ochratoxin A). These toxins can accumulate in storage, especially in damp or warm environments.

While most commercial oats are considered safe in small amounts, if you’re sensitive to mold or dealing with chronic fatigue, autoimmunity, or gut issues—it’s something to think about. Choose oats from brands that test for mycotoxins, opt for organic when possible, and store them in cool, dry places. One great, trustworthy brand I recommend is Bob’s Red Mill Organic Oats. Their products are high quality, minimally processed, and consistently reliable—whether you’re using steel-cut or rolled oats.

Final Thoughts: Fuel with Intention

Oatmeal won’t be a regular in my rotation, but in a pinch, on race day, it served a purpose. If you tolerate oats well and pair them with protein, fat, or fiber, they can be a functional fuel choice. Like everything that we choose to put in our bodies: context matters and everybody is different. Curious about what else I use to fuel performance, recovery, and clarity?
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