Oatmeal for Diabetics: Everything You Need to Know

Blogs26 Sep 2024

Oatmeal is an easy breakfast option for those on the go or who don’t want to spend too much time worrying about their first meal of the day. It’s a no-brainer meal that can be made more nutritious by the addition of nuts, seeds, fruits etc. Oatmeal has long been associated with several health benefits, and the one we’ll focus on in this article is oatmeal for diabetes. Is oatmeal a good food for diabetics? Read on to find out.

Diet struggles For Diabetics

Diabetes is a global chronic health condition that affects those who are unable to produce or use the insulin in their body and showcase higher than normal levels of blood sugar constantly. If you suffer from diabetes, it’s essential to pay attention to your lifestyle and pay attention to your diet. Typically, diabetics are advised to avoid sugary and starchy carbohydrates, sweets and refined foods and instead increase the intake of fruits, vegetables, lean proteins and fibre.

It can be hard to figure out what’s good and what’s not if you don’t have medical knowledge and expertise. This is why it’s crucial to have a conversation with your healthcare professional and develop a meal plan that charts out what you can and cannot eat.

Some examples of foods that diabetics can and must eat are green leafy vegetables, whole grains, fatty fish, beans, walnuts, citrus fruits, berries, sweet potatoes, and finally, oats!

Oats come from the cereal grain grass called Avena Sativa. The grains are processed into the oats that reach your bowl in the morning. The outer shell of the grain is inedible and is hence dehusked. Then the inner part of the seed also known as groats is processed to get your favourite breakfast item!

What makes them perfect for diabetics is their glycemic index. Glycemic index is a scale that measures how much a food item can affect the blood sugar levels in the body. This number ranges from 0-100 and low glycemic foods are those that have a number of 55 or below. If you suffer from diabetes, it’s essential to prioritise low glycemic index foods or low GI foods like oats.

Types of Oatmeal and Their Glycemic Index

Which type of oatmeal is the best oatmeal for diabetics? If you are wondering the same then we are here to solve your query. There are a few different types of oats for diabetes based on the amount of processing and flattening they go through.

Here are a few types of oatmeal and their glycemic index that you should know about:

Steel-cut oats

Also known as coarse oats or Irish oats, are the least processed form of oats. As the name suggests, this type of oats comes from using steel blades to chop up groats into smaller pieces. They might take a bit longer to cook but pack flavour and are chewy to eat. The oats' GI index for this type is 53.

Rolled oats

Instead of cutting groats into pieces, if they are steamed, flattened and then broken apart, then those are rolled oats. The oats' GI index for this type is 57.

Quick oats

A further processed version of oats is quick oats. They typically have a higher glycemic index than the steel-cut and rolled oats.

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 eat, and delicious too. If you’re looking for wholesome instant oats with all of their benefits, make sure to read ingredient labels and check for the ones with no added preservatives, oil, trans fat or flavours. They can be nutritious and help you sustain a diabetic-friendly diet.

Nutrients in Oats

Oats for diabetic patients contain a world of nutrients and provide several health benefits. Here’s what you should about the nutrients in oats for diabetes:

Presence of Beta-Glucans

Oats are famously known to have beta-glucan, a natural polysaccharide, that is found in plant cell walls. Typically present in oats, wheat and barley, beta-glucans are being studied for their effects on the body. Current research links this natural ingredient to lower blood glucose and cholesterol levels that point to reduced risks of cardiovascular conditions and diabetes!

Fibre

For those suffering from diabetes, having a good digestive system is important. Eating oats for diabetic patients that contain fibre, can slow down the breakdown of sugar in the body. Eventually, this may help prevent the rise of blood sugar levels.

Moreover, since oats are sources of soluble fibre, they can help one feel satiated for longer. This can help diabetics avoid unnecessary snacking and save them from potential blood sugar spikes!

Protein

Oats are also a source of protein. They contain a high amount of protein and a mix of essential amino acids that may have a positive role in controlling blood glucose levels. Proteins might slow the gastric emptying rate, promote the secretion of insulin and affect the digestibility of starch, making it important for diabetics!

Micronutrients

Oats also contain a selection of essential micronutrients like calcium, iron, magnesium, phosphorus, potassium and zinc. They are naturally low in sodium and simple sugars which makes them a great food choice for diabetics.

Cons of Consuming Oats for Diabetic Patients

• When consumed in excess, the fibre present in oats can sometimes cause gas or bloating in people.
• Beware of added ingredients like excess sugars as they might be harmful for diabetics.

Oatmeal For Diabetics: 3 Delicious Recipes You Can Try!

Overnight oats:

Prepare diabetic-friendly overnight oats by combining rolled oats with unsweetened almond milk or skim milk in a 1:2 ratio. Add a sugar substitute like stevia for sweetness and mix in low-glycemic fruits such as berries, cherries, or apples. Include nuts or seeds, like almonds or chia seeds, for added nutrition. Refrigerate overnight and enjoy a fibre-rich, low-sugar breakfast.

Savoury Oatmeal:

Cook oats with water or low-sodium vegetable broth and season with salt and pepper. Add sautéed non-starchy vegetables like bell peppers, zucchini, or spinach. Include a lean protein source, such as a poached egg, grilled chicken, or tofu. Top with avocado slices or a sprinkle of low-fat cheese for a balanced diabetic-friendly meal.

Oat-based Smoothies:

Prepare a low-sugar oat-based smoothie by blending rolled oats until they become a fine powder. Add low-glycemic and diabetic-friendly fruits like berries or green apples, along with unsweetened almond milk and top it up with chia seeds if you like!

Precautions and Tips for Diabetics

• Monitor your blood sugar levels before and after consuming oatmeal to see if there’s a spike.
• Consult a healthcare professional to figure out which kind of oats to have and the frequency of consuming them safely for your health.
• Lastly, consider oats as an ingredient you can add to your meal plan for diabetes, and not as a full-fledged treatment for this condition. Have it in moderation and talk to your doctor in case of any issues.

Conclusion

It can be difficult to navigate through diabetic-friendly foods to create a diet that does not cause blood glucose spikes and keeps you healthy. Oats are simple and wholesome ingredients that you can use to cook a variety of things and enjoy them without worrying about your blood sugar. It contains a host of nutrients, fibre and beta-glucans that support blood glucose levels in the body and may reduce the risk of diabetes for those who are pre-diabetic.

For more such informative content on health, nutrition and ageing, make sure to keep reading Right Shift articles. We’re all about healthy ageing and provide a range of helpful tools to support your journey towards good health. You can explore our health score to determine where you stand on the health scale, you can try our free meal plans that are tailor-made to your goals and preferences, and you can read up more about issues that plague you here too. Get started today!