Oatmeal is a hot cereal made from cracked oats. People eat it mixed with hot water or milk to give it a nice smooth texture.
People with diabetes have difficulty making or using insulin.
They should be aware of high-carb foods, as these foods quickly break down into sugars. This can lead to a rise in blood sugar and insulin. This is one reason why diabetics often look for alternatives to high-carb grains.
Whole oats can be a beneficial addition to a diabetic’s diet.
Oats have a low glycemic index (GI). And the soluble fiber and beneficial compounds in oats can help people manage signs of diabetes. There are several ways to add oatmeal and oatmeal to the diet.
Diabetes is a metabolic condition that affects the way the body makes or uses insulin. This makes it difficult to keep blood sugar in a healthy range, which is critical to the health of people with diabetes.
When controlling blood sugar, it is important to control the amount of carbohydrates eaten at one time, because carbohydrates directly affect blood sugar.
It’s also important to choose nutrient-dense, high-fiber carbs rather than refined, processed carbs with added sugar. Carbohydrate intake goals should be set on an individual basis with the help of your healthcare provider.
This means that what you eat is very important. Eating foods rich in fiber and nutrients but low in unhealthy fats and sugars can help maintain a healthy blood sugar level, as well as improve your overall health.
Oatmeal offers a range of health benefits and can be a great food for diabetics, as long as portion control is controlled. One cup of cooked oatmeal contains about 30 grams of carbohydrates, which can fit into a healthy diabetic eating plan.
Oatmeal has always been a popular breakfast food. It is made from oat grits which are oats without husks.
It is usually made with steel-cut (or chopped) oats, cabbage, or “instant”. The more processed the oats, as with instant oatmeal, the faster the oats are digested and the faster they can cause blood sugar to spike.
Oatmeal is usually cooked with a liquid and served hot, often with additives such as nuts, sweeteners, or fruit. It can be made ahead of time and reheated in the morning for a quick and easy breakfast.
Because oatmeal has a lower glycemic index, it may be a better alternative to other breakfast options, such as cold cereal with added sugar, bread with added jam, or pancakes with syrup.
People with diabetes can measure their blood glucose levels after different types of breakfasts to see how their blood sugar responds.
Oatmeal can also promote heart health, which is important because people with diabetes are at risk for heart disease.
What you need to know about oatmeal for weight control and blood sugar regulation
Although oatmeal is high in carbohydrates (people with type 2 diabetes should note), it is a diet that has a moderately low glycemic index (GI) when prepared with minimal processing. Meaning: It is digested and metabolized more slowly, resulting in lower blood sugar.
It may be helpful for controlling blood glucose
According to Leah Kaufman, RD, CDE, who lives in New York City, “A cup of oatmeal contains about 30 grams (g) of carbohydrates with 4 g of fiber.” Fiber is important for all adults, especially people with diabetes. Not only does the fiber help with regularity, but beta-glucan, a specific type of soluble fiber found in oats, increases the time it takes for digestion, which helps slow the release of glucose into the small intestine. According to the National Library of Medicine, adults with type 2 diabetes who ate oatmeal and oat bran for six weeks experienced a “significant” drop in blood sugar counts over a 24-hour period. as well as their overall insulin levels.
So how much fiber do you need per day? The National Institutes of Health (NIH) estimates that most Americans consume about 14 grams per day, less than half the fiber they need. The National Institutes of Health recommends that men consume 38 grams of fiber per day, while women should consume 25 grams. Other experts recommend higher amounts for people with type 2 diabetes. For example, recommendations for preventing and controlling diabetes, in an article published in the Journal of Education and Health Promotion in February 2014, indicated that 40 grams per day is more beneficial. Try to get at least 10 grams of fiber per serving, from foods like oatmeal, whole grains, fruits, vegetables, and legumes.
Related: Great tasting, high-fiber options for diabetes management
Reduce inflammatory reactions Another reason to recharge with oatmeal:
Its anti-inflammatory properties. Inflammation is one of the body’s natural defense mechanisms. When you get injured or get sick, for example, your body releases inflammatory cells to help you heal. However, a lot of inflammation can occur as a result of disease (such as type 2 diabetes) or long-term stress, poor diet, and a sedentary lifestyle. According to the Cleveland Clinic, persistent (chronic) inflammation takes stress off your organs, leading to complications such as heart and brain disease.
Oatmeal contains an anti-inflammatory compound called avenanthramide, which can reduce inflammation in diabetes that can lead to disease progression. Researchers who studied 22 people with type 2 diabetes who consumed oatmeal over an eight-week period observed anti-inflammatory benefits in study participants. The study, published in June 2014 in the journal, looked at the effects of a diet rich in oats in patients with type 2 diabetes. They found that the diet led to a decrease in the microparticles found in platelets in the blood that can contribute to high blood sugar levels and inflammation. These findings apply to people with type 2 diabetes who were already eating a fairly balanced diet, exercising regularly. And adopting other healthy lifestyle habits.
Reducing the risk of cardiovascular disease and raising blood cholesterol
The study, published in, also indicated a lower risk of cardiovascular disease in people with type 2 diabetes who ate oatmeal. Heart disease is a known complication of type 2 diabetes because high blood sugar levels can damage nerves and blood vessels connected to the heart. According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK). While eating oatmeal by itself will not prevent the risk of heart disease. Foods rich in fiber and anti-inflammatory such as oatmeal can help reduce your chances of developing heart disease in the long run.
There is also evidence that oatmeal can lower high cholesterol levels, another risk factor for heart disease. A review of studies published in December 2015 in the journal Nutrients examined experiences in which people with type 2 diabetes ate oatmeal for breakfast compared to control groups who ate foods other than oats. Such as white bread. The researchers noted that not only did the fiber in oatmeal help regulate glucose levels.
What is oatmeal best for people with type 2 diabetes?
Some types of oats are better than others when it comes to a All types of oats are sourced from oats. Which are whole grains that are harvested before the husks are removed. Oat grains are processed into different types of oats that can be used for oatmeal. The more processed the oats, the less fiber they contain.
Other health benefits of oatmeal
In addition to the blood sugar and heart health benefits that oatmeal provides, oatmeal can help:
- lowering cholesterol
- Weight control
- skin care
- Reduce the chances of colon cancer
Unprocessed, unsweetened oats are slow to digest, which means you’ll feel full for longer. This can help achieve weight control and weight loss goals. It can also help regulate the skin’s pH, which reduces inflammation and itching.
Top do’s and don’ts in this diabetes-friendly bowl of oatmeal
If you’d like a sweet bowl of oatmeal and some toppings. Add fresh fruit instead of dried fruit, which has a much higher GL. (For example, according to the University of California. San Francisco, a large banana has a GL of 12.4 compared to two tablespoons of raisins at a whopping 27.3.) Nuts like almonds and walnuts are good for people with type 2 diabetes and add fiber. Protein and healthy types of fats to your meal. But keep your portions small. As they are high in calories and fat.
As for her bowl of oatmeal, Kaufman says. “I usually like adding berries or grapes to my oatmeal to add fiber from just plain flour. Flaxseeds are a nutritious way to top off any oatmeal with the added benefits and healthy omega-3 fatty acids. Says the Mayo Clinic.
“When deciding on oatmeal, you want to steer clear of any added sweeteners,” Kaufman warns. If you must use non-fruit sweeteners, the American Diabetes Association recommends following:
Final word on why oatmeal is a healthy breakfast for people with type 2 diabetes
When it comes to oatmeal, cooking methods are also important. As a general rule of thumb, Kaufman says, “The longer you cook the oatmeal. But the potential benefits for type 2 diabetes (good blood sugar control, lower cholesterol. And help with inflammation and weight management) are worth it.