Is Oatmeal Good for People with Diabetes?
Having diabetes doesn’t mean that you have to give up on your favorite carbohydrates, especially when it comes to a nutritious whole grain food like oatmeal.
In this article, I’ll share with you everything you need to know about oatmeal and diabetes from the nutrition of oatmeal, to the potential health benefits, and how to add oatmeal to your meal plan.
Oatmeal nutrition
Oatmeal is a warm, creamy cereal made from oats, which are part of the whole grain family. And that’s good news since we should all be adding more whole grains to our meal plan. The Dietary Guidelines for Americans recommends consuming at least half of your total grains as whole grains. And as you probably guested, most of us aren’t doing that. When you swap out refined grains for a whole grain like oatmeal, you can gain the health benefits while reducing your intake of simple carbs that can spike blood sugar.
If you are wondering what the heck a whole grain actually is, you aren’t alone. The term ‘whole grain’ just means that the grains contain all the original components (the bran, germ, and endosperm) of the original grain seed. Unlike refined grains which are processed to strip some of the original components, and thus the nutrition, from the grains, whole grains contain all the good stuff. They are ‘whole’ and contain all of the nutrients natural to the grain.
One half cup of uncooked rolled oats contains:
- 154 calories
- 3 g of fat
- 28 g carbs
- 4 g fiber
- 1 g sugar
- 5 g protein
Oatmeal is considered a nutrient-dense food, containing essential nutrients including manganese, phosphorus, magnesium, selenium, copper, iron, zinc, and some B vitamins.
Additionally, oats are naturally gluten-free, so people with celiac disease or gluten intolerance can still enjoy oatmeal. However, sometimes oats are processed in a facility that also processes gluten-containing foods. So, if you need to avoid gluten, make sure you are purchasing oatmeal that is certified gluten-free.
Potential health benefits of oatmeal
Heart healthy and anti-inflammatory
As a whole grain source of carbohydrates, oats are high in fiber, particularly a type of soluble fiber called beta-glucans.
Beta-glucans are known for their ability to help reduce LDL cholesterol and lower blood pressure, which keeps your cardiovascular system healthy and can prevent the development of heart disease.
Oatmeal also has anti-inflammatory properties that help reduce chronic inflammation, further reducing the risk of developing cardiovascular disease and other chronic health conditions. One type of antioxidant found in oats, avenanthramides, are also associated with lower blood pressure to help keep your heart healthy.
May aid weight loss efforts
The fiber content of oatmeal can also help you stay full for longer, as its fiber content leads to slower digestion and higher levels of satiety.
Due to these satiety-boosting benefits, choosing oatmeal over other breakfast foods made with refined grains can be a simple strategy to reduce total calorie consumption over the course of your day. Over time, this may help promote a healthy weight.
Promotes digestive health
The beta-glucans in oats have been shown to increase levels of healthy gut bacteria, which improves digestive health.
Increasing your fiber intake is also good for regularity. Consuming oats can also be used as a treatment for constipation in older adults in place of laxatives.
Improves blood sugar control
Oats are one of the best foods for blood glucose control, which is especially important for people who have diabetes.
While oats are composed of mostly carbohydrates, these are complex carbs that are slowly digestible and are intertwined with protein, fiber, and other beneficial nutrients. Overall, oatmeal has a medium glycemic load score, which indicates that a normal portion of oatmeal leads to minimal spikes in blood sugar.
The beta-glucans in oats help to reduce both blood sugar and insulin levels after meals. Additionally, consuming oats has been shown to lead to significant reductions in A1C levels.
Oatmeal and diabetes
The blood sugar-reducing benefits listed above show you that oatmeal can be a great choice for people with diabetes. Since people with diabetes are also at a higher risk of developing heart disease, oatmeal’s heart-healthy properties are another benefit of this whole grain food.
It is important to be aware that there are different types of oats. The type of oatmeal you purchase will impact both the nutrition and the preparation. So that’s why making sure to read those food labels is so important. Some individual packets of flavored oatmeal can contain a lot of added sugar, so check carefully!
When choosing oatmeal, opt for oats with no added sugars to reap the health benefits while preventing spikes in your blood sugar levels. Your best bet is to purchase plain steel cut or rolled oats that contain only the whole grain itself and no other added ingredients.
Be sure to also pair your oats with a source of protein and healthy fats to further improve your blood sugar control.
Remember that everyone is different and the same goes for your blood sugar response to foods. Check in on your blood glucose levels before and after eating oatmeal to get an idea of how you personally respond to oats to ensure you don’t experience any blood sugar spikes.
How to add oatmeal to your meal plan
The most popular (and simplest) way to enjoy oats is to make a warm bowl of oatmeal. Just combine half a cup of dry rolled oats with 1 cup of water or your choice of milk, then heat over the stove until soft and creamy. You can also opt for heating your oatmeal in the microwave for a couple of minutes.
If you’re short on time in the mornings, you can also prepare oatmeal in advance as overnight oats. To do this, simply use the same proportions as above and stir together in a mason jar or other to-go container with a lid, then stick in the fridge overnight. In the morning, you can enjoy it chilled or zap it in the microwave.
Start with one of these easy recipes for oatmeal as your base and then add whatever toppings you desire, such as:
- Half a cup of chopped fruit or berries for flavor, antioxidants, and fiber
- A tablespoon of all-natural nut butter or a handful of raw mixed nuts or seeds for healthy fats
- A tablespoon of chia or flax seeds for omega-3 fatty acids
- A scoop of protein powder for flavor and added protein
You can also flavor your oatmeal with unsweetened cocoa powder, cinnamon, nutmeg, or vanilla extract. If you prefer a little bit of sweetness, you can try using blood-sugar friendly sweeteners such as allulose, monk fruit, stevia, or erythritol.
Other ways to eat oatmeal
The best thing about oats is that they are actually one of the most versatile foods to incorporate within your dietary regimen. Oats definitely go farther than your typical bowl of oatmeal.
Many people are swapping from wheat flour to oat flour in their favorite recipes for baked goods. You can purchase pre-made oat flour, or you can simply grind whole oats in a food processor or blender to make your own.
Aside from preparing a bowl of oatmeal or overnight oats for breakfast, here are some additional ways you can utilize oats in your diet:
- Prepare homemade granola or granola bars
- Make muffins, cookies, cakepops, or cinnamon rolls
- Try baked oats or pancakes
- Bake chicken breast coated in oats for a healthier version of crispy chicken
- Use oats to thicken burgers, meatballs, and meatloaf
The bottom line
As a whole grain, oatmeal is a nutrient-dense food packed with fiber, essential vitamins and minerals, and protective antioxidants.
Consuming oats is associated with many health benefits such as supporting heart health, digestive health, weight management, and healthy blood sugar levels.
If you have diabetes, opt for plain oatmeal with no added sugar to help you manage the blood sugar levels while yielding the health benefits.
And remember, oats can be used in a variety of ways, in both sweet and savory dishes, making this whole-grain a very easy addition to any diet.
What’s your favorite way to include oats into your meal plan?
My customary morning meal is 1/2 cup rolled oats, plus 1 cup water, “ nuked” for three minutes.
Often add one small banana ( we have up to 100 species here, including several “half sized”) chopped, or two spoons of raisins. This morning darling wife added a one egg chopped tomato omelet.