Are we talking of steel-cut oats here? The glycemic index for steel-cut oats is moderate. Instant oats, on the other hand, raise your blood glucose very rapidly.

When using a continuous glucose monitor I found that oatmeal would spike my glucose except when I would add protein powder and chia seeds.

Oats are already one of the most protein dense foods

Oats are about 15% calories from protein, 85% from carbs.

High protein foods would be: egg white (90% calories from protein), chicken breast (80%), lean fish such as cod (90%)

medium protein foods would be: fatty beef (e.g. ribeye) 50% calories from protein, cottage cheese (60%), fatty fish like salmon (55% calories from protein), whole eggs (fatty yolk plus white, 36% calories from protein), soybeans (36-40%)

low protein foods would be: lentils (30%), 2% milk (26% calories from protein), lima beans (22% protein), parmesan cheese (30%), summer squash/zuccini (24% protein), most mushrooms (25-30%).

very-low protein foods would be: rice (9%), onions (9%), winter squash (10%), red bell peppers (12-13%), sweet corn (12%)

Here, by very low, I mean if you try to get your protein from these sources, you will end up obese unless you expend extreme amounts of energy exercising or maintain serious protein deficiencies (muscle loss). You can get decent amount of protein if you are downing lentils, whole milk, parmesan, soybeans, salmon, etc, e.g. you don't need to eat high protein foods, but this is about the bottom level to get reasonable protein while maintaining reasonable weight unless you are a day laborer or expending massive calories.

At only 15% calories from protein (the rest being carbs), oats would be not much better than corn in terms of protein content per calorie consumed. Nothing wrong with eating some corn on the cob, but that's not gonna be a major source of protein for anyone unless you are willing to consume huge amounts of carbs.

I assume they mean non animal sources of protein. Of course it'll be hard for plant based foods to compete. Out of non animal sources, oatmeal is pretty good, especially as a cheap staple food no less

The human body does not grade on a curve. There is as much protein in oatmeal per calorie as there is in red bell peppers and obviously people don't cite red bell peppers as a high protein food, this is true even if for some reason they really prefer to eat red bell peppers.

If you want something from non-animal sources, go for mushrooms and soybeans, which have twice as much protein per calorie as oats. Mushrooms are an under-rated source of protein, as is cottage cheese.

If you wouldn’t mind indulging me, I’m very curious how you came to be of that opinion

Steel cut oats or groats solves this problem.

Use thicker oats. Do not add sugar or any sweet milk. Also, if you sprinkle ceylon cinnamon and fenugreek powders, the impact will be less. For more effect, I used to microwave it in black tea instead of water.

Heating and then cooling oatmeal should allow it to form some resistant starch of type RS3. This will spike glucose a little less, but it causes much more gas.

Other effective hacks are gymnema, berberine, thiamine, and benfotiamine supplements, all of which help with glucose regulation.

Acacia fiber powder in oatmeal could be a worthy hack too, but I have yet to try it.

I used oatmeal with water and it has always spiked - every body is different. How much less did it spike when you used fenugreek ? What other blood sugar spike hack do you use? Others that I know of — frozen bread changes starch, or extra virgin oil and almond butter are high in oleic acid so with the right amount it won’t spike as much

It should look something like this.

https://www.runningwithspoons.com/wp-content/uploads/2011/06...

Or Quaker rolled oats, that's probably fine too.

I have now updated the parent comment with more hacks. As for a quantification, I don't have one. The only related metric I quantify is HbA1c that I measure at home every few months.