The surprising benefits of oatmeal for diabetes

Lifestyle interventions are very important for managing diabetes. What you eat (especially carbohydrates) and how much of it can affect blood sugar levels.

Foods rich in fiber, such as oatmeal, can be included in moderation in a diabetes-friendly diet. Whole-food, plant-based foods that contain fiber contribute to gut health, keep you full longer and can help combat it insulin resistance.

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1. Oats contain fiber

Oats are rich in fiberand diets high in sugars are associated with a reduced risk of diabetes and certain cancers and better metabolic outcomes, including reduced cholesterol and better health. insulin sensitivity.

Contains oats beta-glucana soluble fiber associated with several health benefits, including:

• Lowering insulin resistance
• Reduce cholesterol in the blood
• Reduce obesity risk
• Supporting the immune system to fight cancer

2. Blood sugar friendly and increased insulin sensitivity

The beta-glucan fiber in oats slows down digestion and allows for a slower release of glucose enter the bloodstream, which can affect your blood sugar levels after meals.

In a meta-analysis, researchers found that people with type 2 diabetes who consumed soluble fiber reduced:

• Hemoglobin
• A1c
• Fasting glucose levels
• Fasting insulin levels
• Insulin resistance

3. Supports heart health

Many people with diabetes have comorbid (coexisting) conditions, such as: high cholesterol. Soluble fiber has been shown to help lower cholesterol. It binds to cholesterol in the intestine and removes it from the body. Experts agree that consuming 3 grams of beta-glucans from oats or barley daily can lower blood cholesterol levels. About 1.5 cups of oatmeal contain about 3 grams of beta-glucan.

4. Increases satiety

Fiber is satiating; it moves more slowly through your digestive tract, helping you feel full for longer periods of time. Eating one high fiber diet is a strategy to lose weight and contribute to overall health.

For people with diabetes, weight loss (if indicated) can help reduce insulin resistance and improve glycemic control. Research shows that moderate weight loss, about 5% to 10% of body weight, can improve obesity-related metabolic risk factors.

5. Contribute to intestinal health

Soluble fiber such as beta-glucan can contribute to gut health by helping to increase the diversity of good bacteria in the intestines. Having more bad bacteria and fewer good bacteria (a condition known as dysbiosis) is one factor contributing to the progression of insulin resistance in type 2 diabetes. Increased intake of high fiber foods like oatmeal can improve insulin sensitivity and support gut health.

Oatmeal nutrition

A half-cup serving of quick-cooking oats (equivalent to 1 cup of cooked oatmeal in water) contains:

• Calories: 140
• Fat: 2.5 grams (g)
• Carbohydrates: 28 g
• Fiber: 4 g
• Sugars: 0 g
• Protein: 5 g
• Iron: 1.8 milligrams (mg)
• Sodium: 0 mg

Risks of eating oatmeal if you have diabetes

Oatmeal is a nutritious food that can help meet fiber needs and daily intake of certain vitamins and minerals. For most people, oatmeal is a safe choice unless they are allergic to it.

Like most foods, the nutritional profile of oatmeal is affected by how it is prepared and what is added. Flavored oatmeal contains added sugar and sodium. Plain oatmeal, sweetened with natural fruits such as berries, bananas, peaches or cherries, is rich in antioxidants, fiber, vitamins and minerals. Add unsalted nuts or seeds for plant-based healthy fats and protein.

allergies

Oat allergies are rare but possible. If you are allergic to oats, you should avoid oatmeal. People with celiac disease must follow one gluten-free diet. Although oats are considered gluten-free, they can be processed in facilities that handle wheat and other gluten-containing ingredients.

Look for oats with a gluten-free certification/stamp to ensure they meet federal guidelines for containing less than 20 ppm (parts per million) gluten. If you are unsure, call the manufacturer.

Diet tips

Oatmeal is versatile and there are many ways to enjoy it. Try oatmeal:

• Cold in overnight oats
• Warm in baked oatmeal
• Added to muffins and other baked goods
• Mixed and used as breadcrumbs and protein snacks

Oatmeal is warm and comforting when prepared with cinnamon, nutmeg, and pumpkin pie spice. Add fresh, frozen, unsweetened dried fruit, chopped nuts, low-fat milk or a milk substitute.

To reduce saturated fat, avoid full-fat dairy products and butter when cooking your oatmeal. Instead, use natural sources of sweetness, such as fresh and frozen fruit, and avoid added sugars such as table sugar and maple syrup.

A word from Verywell

Try combining oatmeal with a protein, which will help keep your blood sugar levels from getting too high and give you more consistent energy. Add oatmeal with fruit or cinnamon to add flavor without added sugar.

Oatmeal vs instant oatmeal

Oats can undergo various types of processing to produce products that vary in texture and cooking time. Despite some processing, they are all considered whole grains because they contain all three parts: the germ, the endosperm and the bran. Even the most natural form of oatmeal needs to go through a small amount of processing before it hits your grocery store shelves.

Instant oatmeal is the most processed form and is the type found in packets. It is made from rolled oats that have been pre-cooked, dried and finely chopped. It cooks quickly and requires only a small amount of liquid to prepare. Compared to steel-cut oats (Irish or Scottish), oat groats (whole grain seed with the skin removed) are chopped or cut into smaller pieces. They have a chewy texture and nutty flavor and are most commonly used in porridge. They take about 30 minutes to cook.

There are no major differences in nutrients, except slightly less fiber. One package of plain instant oatmeal contains about 4 grams of fiber, while the equivalent amount of steel-cut oats (about one-third cup dry) contains 5 grams.

Summary

Oats are a nutritious, versatile breakfast choice for people with diabetes. They contain a specific fiber, beta-glucan, which is associated with improved cholesterol and glucose.

If you’re concerned about your blood sugar levels, add extra fiber and some healthy fat to your oats, such as berries and a few chopped nuts, seeds or a small amount of nut butter. Assess your blood sugar levels before and after eating and see if you need to make any small adjustments.