Are oats low glycemic
How to Enjoy Oatmeal If You Have Diabetes
Oatmeal can be a nutritious addition to a balanced diet. Choosing less processed oats and limiting toppings high in sugar or carbs can support healthy blood sugar levels.
A cup of cooked oatmeal (1/2 cup of dried oats) contains approximately
You can enjoy oats served warm as oatmeal or cold as overnight oats. Whatever the temperature, oats may be a nutritious alternative to typical breakfast choices like cold cereal that contains added sugar. Both options typically include add-ins like nuts or fruit.
You can make oatmeal ahead of time and reheat it for a quick breakfast. You typically make overnight oats hours or days in advance.
Oat groats, which are oat kernels with the husks removed, make up oatmeal. Oats are whole grains and contain fiber and plant-based protein. The
You can consume oats as:
- steel-cut (or chopped) oats
- rolled oats
- instant oats
The more processed the oats are, as in the case of instant oats, the faster your body digests the oats, and the faster your blood sugar can potentially increase. Steel-cut and rolled oats are less processed options.
Oatmeal may help support:
- Blood sugar management: Your body digests less processed oats more slowly than refined grains. This can help you avoid increasing blood sugar levels too much after eating.
- Weight loss or maintaining a moderate weight: The American Diabetes Association recommends losing up to 15% of your body weight at diagnosis. Eating a diet thats high in fiber and protein but lower in calories, sugar, and fat may also
help promote weight loss or maintain a moderate weight. - Lower cholesterol: A
2018 research review showed that oats might also help lower overall cholesterol levels, particularly low-density lipoprotein cholesterol. The review authors noted that some forms of oats might have an increased benefit. This is important because having diabetescan raise your heart disease risk .
The pros of adding oatmeal to your eating plan can include the following:
- It can help regulate blood sugar, thanks to the moderate to high fiber content and lower glycemic index.
- Its heart-healthy due to its soluble fiber content and the fact it can lower cholesterol.
- It may reduce the need for insulin injections when you eat it instead of other carbohydrate-rich breakfast foods.
- If cooked ahead, it can be a quick and easy meal.
- Its moderately high in fiber, making you feel full longer and helping with weight management.
- Its a good source of long-term energy.
- It can help regulate digestion.
For many people with diabetes, consuming oatmeal doesnt have a lot of cons.
Eating oatmeal can spike blood sugar levels if you choose instant oatmeal with added sugar or consume too much at once.
Oatmeal may negatively affect health in those with gastroparesis, a health condition that causes delayed gastric emptying. For those with diabetes and gastroparesis, the fiber in oatmeal can slow stomach emptying.
Discover more about Type 2 Diabetes
Eating oatmeal can support diabetes management, especially if you eat it to replace other high carb, high sugar breakfast choices.
Choosing certain types of oats and preparation methods can increase the positive health benefits of oatmeal. These can include:
- Old-fashioned or steel-cut oats: These contain more soluble fiber, which can help regulate blood sugar. They are minimally processed to slow digestion.
- Protein or healthy fat: Enjoy oats with a protein or healthy fat such as eggs, nut butter, or Greek yogurt. Adding 1 to 2 tablespoons of chopped pecans, walnuts, or almonds can add protein and healthy fat, which can help stabilize your blood sugar.
- Cinnamon: Cinnamon is full of antioxidants, has anti-inflammatory properties, and may help reduce the risk of heart disease.
- Berries: Berries contain vitamins and antioxidants and can act as natural sweeteners.
- Low fat milk, milk alternatives, or water: Consuming low fat or soy milk can increase nutrients without adding much extra fat. But the amount of milk used counts toward the total carb intake for your meal. If youre trying to reduce calories and fat, you can prepare oatmeal with water.
- Low sugar protein powder: Adding protein powder can increase protein while minimizing carbs. It can also add nutrients if you are preparing your oatmeal with water.
Some types of oatmeal and preparation methods may reduce the nutritional benefits of oatmeal or cause increases in your blood sugar. Suggestions on what to avoid can include:
- Prepackaged or instant oatmeal with added sweeteners: While instant and flavored oatmeal can be quicker to prepare, they typically add sugar and salt and contain less soluble fiber.
- Too much dried fruit: Just a tablespoon of dried fruit can add a high amount of carbohydrates. Some varieties also contain added sugar.
- Too much sweetener: Adding sweeteners that contain calories, like sugar, honey, brown sugar, or syrup, can significantly raise your blood glucose levels.
- Cream: Using cream or whole milk to make oatmeal can add extra calories and fat.
In addition to the blood sugar and heart-health benefits oatmeal offers, it can help with:
- lowering cholesterol
- managing weight
- protecting skin
- reducing colon cancer risk
Unprocessed and unsweetened oatmeal is slow to digest, meaning that youll feel full longer. This can help with weight loss and weight management goals. It can also help regulate the skins pH, which can reduce inflammation and itchiness.
When prepared correctly, oatmeal has many advantages that can be beneficial for many people. Those with diabetes may benefit from replacing other highly refined, sweetened breakfast cereals. As with all carbohydrate sources, be sure to pay attention to portion sizes.
Be sure to monitor your blood sugar to see how oatmeal affects you. Diabetes affects people differently.
Registered dietitians can also help individualize a meal plan to meet your specific needs.
Is oatmeal good for people with diabetes?
Oatmeal can be a good option for people with diabetes. Oatmeal has a low glycemic index (GI) score, and the soluble fiber and beneficial compounds in oats may help people control markers of diabetes.
People with diabetes have difficulty either producing or using insulin.
They have to be aware of foods rich in carbohydrates, as these foods quickly break down into sugars. This could lead to glucose and insulin spikes in the blood. This is one reason people with diabetes often look for alternatives to carb-rich cereals.
Oatmeal from whole grain oats may be a helpful addition to the diet of someone with diabetes.
Oatmeal might have several benefits for people with diabetes, even though it is a high-carb food.
Low GI score
The glycemic index (GI) is a way to estimate how foods will raise the blood glucose. The higher the number, the higher the food raises blood glucose.
Foods with lower GI scores are ideal for helping to keep blood sugar stable. These foods will typically not raise the blood glucose as far or as fast as high-GI foods.
Oat foods such as oatmeal and muesli made from steel-cut or rolled oats are low-GI foods, with a score of under 55. In comparison, other breakfast cereals, such as puffed rice or corn flakes, have a GI score of above 70.
Fiber-rich
Fiber plays an important role in digestion, especially in someone with diabetes. Dietary fiber may help slow down the breakdown of sugars in the body. This may help prevent spikes in blood glucose and insulin levels.
Eating fiber-rich foods like oatmeal throughout the day may make it easier for people with diabetes to keep their blood sugar stable.
The American Diabetes Foundation note that adults should eat at least 25 to 30 grams (g) of fiber each day, but most adults do not even come close.
A serving of oatmeal adds 8 g of fiber to the diet, making it much easier to reach dietary recommendations.
Lower blood sugar
Oats are special in that they contain specific types of fibers called beta glucans.
A systematic review posted to the journal Nutricion Hospitalaria found that eating beta glucans was enough to help lower blood glucose levels in people with diabetes.
The review noted that this would not help blood glucose levels reach normal levels in and of itself, but it may be a helpful supplement to other healthy diabetes practices.
Heart healthy
People with diabetes may also need ways to control other conditions, such as high cholesterol.
Oats may be especially helpful for them, thanks to the healthy beta glucans.
As a study posted to the
Feeling full
Fiber-rich foods like oatmeal may also help keep the body feeling satisfied for longer.
This may make it easier to avoid snacking throughout the day, which may help with overall blood sugar balance.
Feeling full may also help some people keep their total daily calories down. This may help them maintain their ideal weight or lose excess weight.
Temporary increase in insulin sensitivity
Eating oats may also help improve insulin sensitivity in each meal.
A systematic review posted to the journal
It is important to note that this is a modest change, and simply adding oats to the diet is not enough to improve insulin sensitivity permanently.
There are many ways to make oatmeal, but the most basic form of oatmeal is oats cooked in hot water.
According to
- calories: 304
- protein: 13 g
- fats: 5 g
- carbohydrates: 52 g
- total fiber: 8 g
Oats also contain helpful minerals, such as:
- calcium: 42 milligrams (mg)
- iron: 4 mg
- magnesium: 138 mg
- phosphorous: 408 mg
- potassium: 335
- zinc: 3 mg
Oats are naturally low in sodium and sugars. This, too, may be helpful for people with diabetes who are looking for more healthful food choices overall.
As these numbers show, oatmeal is still mainly a source of carbohydrates. People who use carb counting to help control their blood sugar may not like what they see at first, as 52 grams of carbohydrates is still quite a lot.
However, it is important to consider that about 8 of these grams come in the form of dietary fiber, which may help to prevent spikes of glucose in the blood. With that in mind, it is still important to eat oats in moderation and follow a meal plan that is suitable for diabetes.
Oatmeal can be a tasty and nutritious addition to both sweet and savory dishes, but, to get all the nutrition, it is important to use whole oatmeal.
Basic oatmeal
Oatmeal in its most basic form is simply oats and water. This may be healthy, but it is also bland. Luckily, there are a few safe ways to add flavor to simple oatmeal and make it more enjoyable.
- Spices: Cinnamon is a sweet spice that brings out the earthy flavor of the oats to makes the meal more interesting.
- Sweeteners: For added sweetness, some people use sweeteners, such as sucralose, stevia, or monk fruit sweetener.
- Milk: Some people cut back on the serving of oats and replace those carbs with milk, by mixing it with the water during cooking or adding it at the end. This gives the oatmeal a richer flavor.
- Fruit and nuts: Blueberries or crushed nuts can add texture and flavour.
So long as the person keeps their total carbs or GI scores in mind, there are a number of ways to make basic oatmeal outstanding.
Bread products
Some breads contain oatmeal. Processed white breads are unsuitable for many people with diabetes, but some bread options have better GI score because they contain whole grains and fiber.
Breads that contain whole oats may be within reach for many people with diabetes.
For people who want to make their own healthful breads, muffins, or pancakes, adding oats can be a great starting point.
Smoothies
A little cooked oatmeal can make the perfect addition to a smoothie for breakfast on the go.
It adds helpful fibers and gives extra thickness. This may help the person feel more satisfied and energized throughout the day.
The risks of eating oatmeal are mostly minor, but people should be aware of some things when choosing them, including:
Allergies: Some oats may be contaminated with wheat gluten or other flours. Anyone with potential allergens should look for certified gluten-free oats.
Minor side effects: Excess fiber may cause minor side effects like gas and bloating.
Added ingredients: Oats and muesli that contain added ingredients may be harmful for people with diabetes, especially if they contain dried fruits or added sugars. Always check the labels and seek out whole grain oats.
Still high in carbs: Oatmeal is still high in carbohydrates, and people with diabetes should enjoy it in moderation.
Gastroparesis: People with gastroparesis may want to avoid oats, as it may make symptoms of their condition worse.
Oatmeal versus instant oatmeal
It is important to understand that whole grain oats offer the most nutritional value. Steel-cut or rolled whole-grain oats retain all the fiber and nutrients that make oatmeal so beneficial.
In this way, instant oatmeal is not the same as oatmeal from whole grain oats.
Many instant oatmeal blends are a mix of oats and flours that have an abundance of added sugar and have had their fibers stripped away. Oatmeal in this instant form is a high GI food. It and may raise the blood sugar quickly.
When choosing oats, always pick whole grain rolled or steel-cut oats, and avoid packages of instant oats.
In moderation, oats can be a healthful regular addition to a diet for people with diabetes.
However, there is no one-size-fits-all diet for diabetes, and people should monitor their blood sugar levels when eating oats to decide if they are the right choice.
Steel-cut or rolled whole grain oats are best. Be sure to watch out for any added ingredients.
Finally, although they are healthful, oats are not a treatment for diabetes.
They may help manage symptoms when incorporated into a diabetic meal plan, but nothing will replace a proper medical treatment for diabetes.
