“Oatmeal is definitely okay to eat if you have diabetes,” Dillard says, “while oats are a significant source of carbohydrates, these carbohydrates are high fiber and can easily fit into a healthy diet for people with diabetes in moderation,” she says. When buying oats, always check the label to ensure you’re getting the most benefit from your oatmeal. For instance, 1/2 cup of unsweetened almond milk contains less than 1 gram of carbs. window.mc4wp.listeners.push({ (function() { Oats are a good source of long-term energy. There’s also evidence that oats can decrease high cholesterol levels, another risk factor for heart disease. Scottish Oats: Oats that have been stone-ground into a meal. Learn if oatmeal is a good choice for you. The oats will soften and be ready for breakfast the next day. By subscribing you agree to the Terms of Use and Privacy Policy. The Ultimate Guide to Health and Happiness, High-Dose Biotin Fails MS Trial, Dashing Hopes, Over Half of American Adults With Advanced MS Experience Mistreatment by Caregiver, Survey Shows, Tippi Coronavirus: Tips for Living With COVID-19. Monitoring carb intake is an important part of managing blood sugar and avoiding the dreaded hanger pangs. The study in Molecular Nutrition and Food Research also noted a reduced risk of cardiovascular disease in people with type 2 diabetes who ate oats. Meaning: It’s more slowly digested and metabolized, resulting in a lower rise in blood sugar. Oatmeal is considered to have a low GI, rated at 55 or less (depending on the type). They’re loaded with extra sugar, sweeteners, and flavorings. Please contact your physician or medical professional with any questions and concerns about your specific dietary needs. The healthy properties of oats are largely credited to a unique type of fiber, called beta-glucan, which slows digestion and boosts satiety. The healthy properties of oats are largely credited to a unique type of … Oats also supply magnesium, a mineral the authors note plays a role in the metabolism of glucose and insulin. tips & tools for your self-care journey. If it's chosen by our expert, you'll get your answer within a week or two. Pictured recipe: Cinnamon Roll Overnight Oats. “One cup of oatmeal has about 30 grams (g) carbs in it with 4 g fiber,” according to Leah Kaufmam, RD, CDE, who's based in New York City. Add a tablespoon of peanut butter, almond butter, avocado, or low-fat ricotta cheese. Here's why we should all lean in harder and embrace our comfort-food cravings. Let’s talk oats: the best types of oatmeal for your diabetes diet, Healthy eating, management, exercise, medication and other diabetes information, Original expert articles, easy recipes, These varieties "help guarantee the oats take more time and effort for the body to break down and absorb," she says. The NIH recommends that men ought to aim for 38 g fiber per day, while women should consume 25 g. Other experts recommend even higher amounts for people with type 2 diabetes. Harvard T.H. Are you stumped about what to eat for lunch? Oat groats are processed further into different types of oats that can be used for oatmeal, according to Harvard Health. Choose Irish or steel-cut oats to maximize nutritional benefits. Everyday Health is among the federally registered trademarks of Everyday Health, Inc. and may not be used by third parties without explicit permission. Another reason to fuel up with oats: their anti-inflammatory properties. Apple cider vinegar to the rescue? A panel of experts from four countries spoke at the 2020 ADA Scientific Sessions about the latest research on best diets for diabetes and weight loss…. Remember to read labels carefully and choose oat varieties that work with your schedule and will bring you the most nutritional benefit. If you didn't already use nut butter as your protein source, now's a good time to add in slivered almonds or crushed peanuts, which offer heart-healthy monounsaturated fatty acids. (Read more about why cinnamon may help your blood sugar.). © 2020 Greatist a Red Ventures Company. Oatmeal offers a host of health benefits and can be a great go-to food for those with diabetes, as long as the portion is controlled. Prepare a batch for the whole family ahead of time for an instant breakfast. Jump on the latest food trend with our step-by-step guide to making hot chocolate bombs. You’re not alone. The short answer: Oatmeal could be okay for you – some type 2 diabetics can eat it. As with any new or different food that you try, it’s always a good idea to check your blood sugar before and about two hours after eating it – this is the best way to learn how various foods affect your own blood sugar. Please contact your physician or medical professional with any questions and concerns about your specific dietary needs. Trust…, Propylene glycol sometimes gets a bad rap, and it might seem mysterious, but it’s actually a super common ingredient that shows up in thousands of…, Allantoin is an ingredient found in skin care products. Get the facts about using CBD oil for back pain and our top picks for quality products. Don’t add dried fruit, sweeteners, and cream, as these will raise the glycemic index. How to prepare: Add oats to boiling water, reduce heat and cook 10-20 minutes, stirring occasionally. dLife caught up with Cindy Dillard, RD, LDN, CDE, at Novant Health Diabetes Center at Forsyth Medical Center to learn more about oatmeal and how it affects a person with diabetes. Use of this site constitutes acceptance of our, Just Like Grandma Used to Make: Why We're Craving Grandma's Cooking Now More Than Ever, How to Make Those Viral Hot Chocolate Bombs at Home. Do you know your daily carb count? callback: callback But, if you’re eating oats and your blood sugar is spiking, it may not be a good choice for you. It is considered as a great food option if you trying to shed all those extra calories. Discuss any changes in medication and relevant lifestyle changes with your doctor. By clicking the “Sign Up” button, I agree to submit my information to dLife.com for the purpose of receiving the latest news and offers. Here are the science-backed benefits of foam rolling, how to get the most out…. They also promote healthy digestion. The information provided on this Web site should not be construed as medical instruction. Here’s a look at the best oatmeal types to consider in your diabetes diet. Some oatmeal is better than others, when it comes to a type 2 diabetes diet. It helps you feel fuller, which can help promote weight loss.”. Learn how to make the most of your daily bowl. With this knowledge in hand, there are many choices to pick from as you go down the oatmeal aisle at the grocery store. It can help with hydration and dull, dry, or scarred skin. A meta-analysis that analyzed 16 studies (including 14 controlled trials) on type 2 diabetes patients concluded that, compared to control groups, including oats in your diet helped reduce A1C, fasting blood glucose, and total and ("bad") LDL cholesterol levels in people with type 2 diabetes, per results published in the journal Nutrients in 2015. According to Harvard Health, oatmeal from rolled oats has a GI score of 55 per serving, while instant oatmeal has a score of 79. A few other ideas Dillard has to make steel-cut, Scottish or rolled oats more palatable is to add one tablespoon of nut butter or nuts for added protein and healthy fat, a small amount of fruit (1/4 cup berries, ¼ banana, ¼ apple chopped), or cinnamon or vanilla flavoring. While it's not always easy, it's totally possible to lose fat and gain muscles at the same time. Oats are less likely to spike blood sugar than other cereals, since they have a low glycemic index and the carb content comes primarily from fiber (not starches and sugars). As a rule of thumb, Kaufman notes, “the longer it takes to cook your oats, the better they are for you.” Properly prepared oats may take a little more time, but the potential benefits for type 2 diabetes — better blood sugar control, decreased cholesterol and inflammation, and help with weight management — are worth it. For her own bowl of oatmeal, Kaufman says, “I usually love to add raspberries or blueberries into my oatmeal in order to add even more fiber than just the oats themselves.” Ground flaxseed is a nutritious way to top off any bowl of oatmeal with added benefits of fiber and heart-healthy omega-3 fatty acids, says the Mayo Clinic. Other breakfast cereals like corn flakes score above 70, which is considered high on the index. Strike the Spike II: How to Manage High Blood Glucose After Meals, COVID-19 and Diabetes: What You Need to Know About the Coronavirus, Best Diets for Diabetes and Obesity: ADA International Panel Recommendations. How to prepare: Similar preparation to rolled oats, but expect cooking time to take up to 30 minutes. Enter it below! Prep a batch ahead of time and reheat in the morning. NOTE: The nutrition facts may vary depending on the ingredients used in the recipe. However, she reminds us that carbs from fruit or milk should be taken into account as well. The glycemic load (GL) is another score that factors in the GI and the serving size of carbs in a food, making it a more accurate predictor for how a food will affect blood sugar levels. Don’t purchase prepackaged, instant oatmeal with added sweeteners. Glycemic index: With a GI score of 66 out of 100, these oats have a medium impact on blood sugars. It’s instant oatmeal without the instant oatmeal! Instant versions often come infused with all these extras, meaning they’re a sure way to sugar spikes. According to the Harvard T.H. When you’re injured or become ill, for instance, your body releases inflammatory cells to help you heal. After all, oats are low in sugar, high in fibre and have been linked to lower cholesterol and lower body mass index. Here’s the nutritional breakdown on a 1/2 cup of oats: Scrolling through Pinterest and confused by the many aliases of oatmeal? Harvard T.H. They found that the diet resulted in decreased microparticles found in blood platelets that could contribute to high blood sugar and inflammation. All information contained on dLife.com is intended for informational and educational purposes only. So just how much fiber do you need daily? Find more information on GI impact here. © 1996-2020 Everyday Health, Inc. Sleep, Interrupted: 13 Ways Sleep Deprivation Affects Your Body, The Best Foam Rollers Your Sore Muscles Will Love, 12 Keto-Friendly Protein Powders That Actually Taste Good. ½-1 cup liquid such as dairy milk, soy milk, or nut milk, ½ cup of any chopped fruit (banana, blueberries, raspberries or strawberries), In a medium-sized Mason jar, add ½ cup old-fashioned or rolled oats, ½-1 cup liquid such as dairy milk, soy milk, or nut milk.