It’s common to feel tired after eating a meal, especially one high in carbohydrates like oatmeal. There are several reasons why oatmeal can make you feel tired:
Blood Sugar Changes
Oatmeal is high in carbohydrates that are broken down into sugar, which causes your blood sugar to rise. Your body responds by releasing insulin to lower blood sugar. This rapid rise and fall in blood sugar can make you feel tired and sluggish.
| 1 cup of oatmeal contains: | 27g carbohydrates |
| 1g fiber | 26g net carbs |
The glycemic index measures how quickly foods cause blood sugar to rise. Oatmeal has a glycemic index of 55, considered medium on the glycemic index scale. Foods with a high glycemic index cause a rapid spike and drop in blood sugar, which can increase feelings of fatigue.
Complex Carbs
Oatmeal is made up of complex carbohydrates that take longer to digest compared to simple sugars. Your body has to work harder to break down the fiber and starch in oats into glucose. This extra effort required for digestion can lead to tiredness.
High Fiber
A 1 cup serving of oatmeal contains 4g of fiber, which is 14% of the daily recommended value. Fiber provides bulk and takes longer for your body to digest. This can lead to a heavy, dragging feeling that results in fatigue.
Calming Effects
Oatmeal contains beta-glucan, a type of soluble fiber found in oat bran. Beta-glucan has been shown to have anti-inflammatory and anxiety-reducing effects. Consuming oatmeal releases serotonin, a neurotransmitter that regulates sleep and calmness. This calming effect of oatmeal may make you feel relaxed and sleepy.
Other Causes of Fatigue After Eating Oatmeal
While oatmeal’s composition often leads to fatigue, there are other factors that can play a role too:
Large Portions
Eating a large bowl of oatmeal that contains more calories and carbs than your body needs can lead to an energy crash once your blood sugar drops. Stick to a 1 cup serving of cooked oatmeal.
Add-Ins
Adding high sugar mix-ins like brown sugar, maple syrup, honey or fruit can increase the glycemic load of oatmeal. The added sugars lead to unstable blood sugar levels and increased fatigue.
Low Protein
Oatmeal on its own is not a complete meal. Without a protein source, your body will feel hungrier sooner, leading to an energy crash. Add nuts, seeds, milk, Greek yogurt or eggs to increase the protein your meal provides.
Eaten Alone
Just oatmeal alone does not provide balanced nutrition to keep you fueled for long. Pair it with protein, healthy fat, and fiber from fruit, veggies, nuts or seeds to stabilize your energy levels.
Underlying Health Conditions
In some cases, feeling fatigued after eating oatmeal regularly may be a sign of an underlying health issue like:
- Hypoglycemia or low blood sugar
- Diabetes resulting in unstable blood sugar
- Thyroid issues
- Celiac disease or gluten sensitivity
- Irritable bowel syndrome
Consult your doctor if fatigue occurs regularly.
Tips to Avoid Fatigue from Oatmeal
Here are some ways you can prevent oatmeal from causing tiredness:
Choose Steel-Cut or Old Fashioned
The less processed oats like steel-cut and old-fashioned have lower glycemic loads and fewer carbs, keeping blood sugar steadier.
Add Protein
Mixing oats with protein sources like eggs, yogurt, nut butter or chia seeds can balance out the carb’s impact on blood sugar.
Add Healthy Fats
Combining oats with healthy fats like avocado, olive oil, nuts and seeds helps to slow digestion and balance energy levels.
Reduce Portions
Stick to a 1/2 cup uncooked or 1 cup cooked serving to prevent excess carb intake.
Choose Minimal Added Sugars
Avoid sweetened oatmeals and mix-ins like syrup, sugar and honey that can spike your blood sugar.
Stay Hydrated
Drinking water with oatmeal can help with digestion and prevent dehydration that causes fatigue.
Get Moving
A short walk after eating oatmeal can help stabilize your blood sugar and keep your energy up.
Conclusion
It’s common to feel drowsy after eating oatmeal due to its high carb, fiber and calming compound content. The resulting blood sugar changes and digestion effects often lead to fatigue. Eating oatmeal in appropriate portions alongside protein, fat and hydration can help prevent an energy crash. If fatigue occurs regularly, consult your doctor to check for underlying issues. Making sure to get physical activity after eating oats can also help maintain stable energy levels. With some tweaks and awareness, oatmeal can be enjoyed as a healthy breakfast without the sleepy after-effects.