Most people find oatmeal to be a filling, healthy, and comforting breakfast option. It’s quick to make and can be customised into several different dishes with the right toppings. But is oatmeal a good food for diabetics? This is a question that revolves around a lot, and the answer depends on the kind of oats you select and how you cook them. In this guide we’ll explore the oats benefits for diabetics, the best types to eat, and the healthiest ways to enjoy them.
Why Diet Matters for Diabetes – Where Oatmeal Fits In
Often with diabetes, careful attention must be paid while choosing foods that regulate blood sugar levels. This is fundamentally important since diabetes impacts the body’s ability to process insulin. Whole grains, fibre, lean proteins, and healthy fats are advised, while processed foods, sugars, and refined carbohydrates are usually restricted for patients with diabetes.
Figuring out what works for you can be tricky, but working with a healthcare professional can help you create a meal plan that supports your blood sugar control. Among the many foods that can fit into a diabetic-friendly diet, oats stand out as a nutritious choice, when consumed the right way.
Oats Benefits for Blood Sugar and Overall Health
Oatmeal offers several benefits that can support a diabetic-friendly lifestyle:
- Helps Manage Blood Sugar
Oats contain beta-glucan, a type of soluble fibre that slows digestion. This can prevent blood sugar spikes and help maintain steady energy levels.
- Supports Heart Health
Diabetes increases the risk of heart disease, but oats may help by lowering cholesterol and improving heart health.
- Keeps You Fuller for Longer
The fibre in oatmeal helps with digestion and keeps you feeling full, reducing the chances of unhealthy snacking.
- 4. Provides Essential Micronutrients
Oats are rich in iron, magnesium, and vitamin E, which support overall health and well-being.
- Aids Digestion
Since oats contain prebiotic fibre, they can improve gut health and digestion, making them beneficial for diabetics.
Best Types of Oatmeal for Diabetics
Not all oats are the same—some are better for blood sugar control than others. Here are the main types:
Steel-Cut Oats
These are the least processed oats, giving them a chewy texture and a low glycemic index (GI) of 55. They take longer to cook but are the best option for diabetics.
Rolled Oats (Old-Fashioned Oats)
These oats are steamed and flattened, making them quicker to cook while still retaining their fibre content. Their GI is at 53, so they remain a good choice.
Instant Oats
Pre-packaged, flavoured, and filled with additives and other ingredients such as flour, and preservatives, instant oats can be quick to make and delicious to eat. Always read labels before purchasing and check for the ones with no added preservatives, oil, trans fat, or flavours.
How to Eat Oatmeal Without Blood Sugar Spikes
Eating oatmeal the right way is essential for keeping your blood sugar stable. Here are some tips:
- Choose Whole Oats
Stick to steel-cut or rolled oats.
- Watch Your Portions
A standard serving size is about half a cup of dry oats. Eating more can lead to excessive carbohydrate intake.
- Pair Oatmeal with Protein or Healthy Fats
Adding protein and healthy fats can slow digestion and prevent sugar spikes. Try:
- Nuts and seeds (almonds, walnuts, flaxseeds)
- Nut butter (like peanut or almond butter)
- Greek yoghurt
- Avoid Sugary Additions
Instead of adding sugar or syrup, opt for:
- Fresh or frozen berries for natural sweetness
- Cinnamon, which may help regulate blood sugar
- Vanilla extract for flavour
- Try a Savoury Oatmeal Bowl
Not a fan of sweet oatmeal? Go for a savoury version by adding:
- Eggs for protein
- Avocado slices for healthy fats
- Leafy greens like spinach
How Much Oatmeal is Safe for Diabetics?
So, is oatmeal a good food for diabetics? In the right portions, absolutely. Research suggests that consuming at least 3g of beta-glucan fibre daily can help with glucose control. A small bowl of oatmeal, paired with protein and healthy fats, can be a great way to start your day without blood sugar concerns.
Conclusion
When chosen wisely, oats can be a great food for diabetics. Opting for whole, unprocessed oats and pairing them with the right ingredients can help manage blood sugar, keep you full, and provide lasting energy.
At Right Shift, we’re here to support your health journey every step of the way. With our free meal plan creator, you can design personalised meal plans tailored to your unique needs. Our free health score assessment provides valuable insights into your well-being, while the Shift Store offers resources to help you make informed food choices that align with your health goals.
FAQs
- What ingredients can be added to oatmeal to make it healthier for diabetics?
Nuts, seeds, cinnamon, and fresh berries can be added to enhance flavour and nutrition without causing a spike in blood sugar levels.
- Is eating oatmeal beneficial for diabetics in managing their weight?
Absolutely! The fiber in oatmeal keeps you feeling full longer and may prevent you from overeating.
