The short answer
Oatmeal cookies can raise blood sugar, but not as much as regular cookies made with refined flour and sugar. The oats in oatmeal cookies provide fiber that helps slow digestion and prevents blood sugar spikes. However, oatmeal cookies still contain sugar and carbohydrates that will raise blood sugar. People with diabetes or prediabetes need to be mindful of portion size and limit consumption of oatmeal cookies to help control blood sugar.
How oatmeal cookies affect blood sugar
Oatmeal cookies are made with oats, which are a whole grain that contains fiber. Fiber slows digestion, meaning the sugar and carbohydrates in oatmeal cookies are absorbed more slowly into the bloodstream. This helps prevent spikes in blood sugar levels.
However, oatmeal cookies do still contain added sugar and refined flour along with the oats. The carbohydrates from these ingredients will raise blood sugar, but the fiber from the oats helps mitigate the spike.
Studies have shown oatmeal can reduce blood sugar spikes compared to refined grains [1]. Replacing refined flour with oat flour in baked goods like cookies results in a product with a lower glycemic index and gentler effect on blood sugar [2].
So while oatmeal cookies are a better option than regular cookies for controlling blood sugar, they will still raise blood sugar to some extent due to their sugar and carb content.
Factors that affect the blood sugar impact
Not all oatmeal cookies are created equal when it comes to effects on blood sugar. Here are some factors that influence the blood sugar impact of oatmeal cookies:
– **Oat content** – Cookies made with 100% oat flour will have less of a blood sugar impact than cookies made with a mix of oat flour and refined wheat flour. The more oats, the better.
– **Sugar content** – Less added sugar means a gentler blood sugar response. Choose recipes with minimal added sugar or alternative sweeteners like maple syrup or honey.
– **Fiber** – The more fiber a cookie contains, the slower it will digest and the lower the blood sugar spike will be. Look for recipes with extra fiber from oats, nuts, dried fruit, etc.
– **Portion size** – Eating multiple oatmeal cookies will have a greater blood sugar impact than eating just one. Pay attention to recommended serving sizes.
– **Preparation method** – Baked oatmeal cookies tend to have a lower glycemic index than drop cookies.
Oatmeal cookie nutrition facts
The nutrition profile of oatmeal cookies can vary based on the specific recipe. But here are some general nutrition facts for a typical homemade oatmeal cookie (1 cookie):
| Calories | 100 |
|---|---|
| Carbohydrates | 14g |
| Fiber | 1-2g |
| Sugar | 7-8g |
| Fat | 5g |
| Protein | 2g |
As you can see, a single oatmeal cookie contains about 14g of carbohydrates. The fiber content helps slow digestion of those carbs. Compare this to a typical chocolate chip cookie, which provides about 21g of carbs with only 1g of fiber.
How many oatmeal cookies can a diabetic eat?
When it comes to oatmeal cookies and diabetes, portion control is key.
Most guidelines recommend limiting carb-containing snacks like cookies to 15-30 grams of carbs per snack. So according to these guidelines, a person with diabetes could safely eat 1-2 oatmeal cookies as a snack.
However, every person’s response is different so it’s important to monitor your individual blood sugar response. Try eating one oatmeal cookie and checking your blood sugar after one hour. If it rises more than 30-50 mg/dL, the cookie is raising your blood sugar too much and you’ll need to reduce your portion.
Some general tips for enjoying oatmeal cookies with diabetes:
– Stick to a single small-medium cookie as a snack – about 2-3 inches in diameter
– Pair it with a source of protein like nuts or cheese to help blunt the blood sugar response
– Avoid eating oatmeal cookies on an empty stomach or by themselves
– Test your blood sugar and track your responses so you know what portion works for you
– Be mindful of your total carb intake for the day
– Enjoy oatmeal cookies only occasionally as a treat, not every day
With careful portion control and monitoring, most people with diabetes should be able to occasionally incorporate oatmeal cookies into their meal plan. But moderation is key.
Healthier oatmeal cookie recipes
To make oatmeal cookies as healthy as possible, look for recipes that include:
– Rolled or steel-cut oats – these have more fiber and nutrients than instant oats
– Minimal added sugars – choose small amounts of maple syrup, honey, etc. instead of white sugar
– Higher protein – add nuts, seeds, nut butters
– Dried fruit – small amounts add natural sweetness
– Spices – cinnamon, nutmeg, ginger add flavor without sugar
– Whole wheat flour – use 100% whole wheat or a blend with oat flour
Here are some tasty and healthier oatmeal cookie recipes to try:
Chewy Maple Oatmeal Cookies
| Ingredients | 1/2 cup maple syrup |
|---|---|
| 1/4 cup coconut oil, melted | |
| 1 egg | |
| 1 tsp vanilla | |
| 1 cup whole wheat flour | |
| 1 tsp baking soda | |
| 1/2 tsp cinnamon | |
| 1/4 tsp salt | |
| 3 cups rolled oats | |
| 1/2 cup raisins or dried cranberries | |
| 1/2 cup chopped walnuts |
Instructions:
1. Preheat oven to 350°F. Line baking sheet with parchment.
2. In large bowl, beat maple syrup and coconut oil together. Add egg and vanilla and beat until smooth.
3. In separate bowl, mix flour, baking soda, cinnamon, and salt.
4. Add dry ingredients to wet and stir until combined. Fold in oats, raisins, and walnuts.
5. Scoop dough by rounded tablespoons onto baking sheet. Flatten slightly.
6. Bake 10-12 minutes until lightly browned. Let cool on pan 5 minutes before transferring to wire rack.
PB & J Oatmeal Thumbprints
| Ingredients | 1 1/4 cups rolled oats |
|---|---|
| 1/3 cup almond flour | |
| 1/4 cup peanut butter | |
| 3 tbsp honey | |
| 1 egg white | |
| 1/2 tsp baking powder | |
| Pinch of salt | |
| 1/4 cup strawberry jelly |
Instructions:
1. Preheat oven to 350°F. Line baking sheet with parchment.
2. In food processor, pulse oats into a flour. Add almond flour, peanut butter, honey, egg white, baking powder and salt. Process until a dough forms.
3. Roll dough into 1-inch balls and place on baking sheet. Use thumb to indent center of each ball.
4. Bake 10-12 minutes until lightly browned. Let cool 5 minutes.
5. Fill each thumbprint with 1/2 tsp jelly. Allow to set before enjoying.
Health benefits of oatmeal cookies
Though they are a sweet treat, oatmeal cookies have some health benefits when consumed in moderation as part of a healthy diet:
– **Whole grains** – Oats are a whole grain that provides fiber, B vitamins, and minerals like manganese and selenium.
– **Blood sugar control** – The fiber and protein in oats helps slow digestion and prevent blood sugar spikes. The glycemic index of oats is 55, which is low.
– **Heart health** – The fiber in oats can help lower LDL (bad) cholesterol and reduce blood pressure.
– **Regularity** – The fiber adds bulk to stool and can help prevent constipation.
– **Satiety** – Protein and fiber promotes fullness and keeps hunger at bay. This can prevent overeating.
– **Antioxidants** – Oats contain antioxidant compounds like avenanthramides that may reduce inflammation and oxidative stress.
Just be mindful of portion sizes, as excessive intake of any cookie can lead to weight gain and other problems. As part of an overall healthy diet, oatmeal cookies can provide some benefits. But moderation is key, especially for people with diabetes.
Risks and downsides of oatmeal cookies
Though oatmeal cookies are relatively healthy as far as sweets go, they do come with some potential downsides:
– **Blood sugar spikes** – They can still raise blood sugar, especially in people with diabetes who are insulin resistant. Need to be mindful of portions.
– **Weight gain** – Cookies are calorie dense, so overdoing portions can easily lead to excess calorie intake and weight gain over time.
– **Sugar crashes** – Large amounts of added sugar can lead to energy crashes later on.
– **Tooth decay** – The sugar can damage tooth enamel and lead to cavities if proper oral hygiene is not practiced.
– **GI issues** – Some people experience gas, bloating or diarrhea from eating oats and high-fiber foods.
– **Allergies** – Oats contain gluten and can cause issues for those with celiac disease or gluten intolerance. The oats can also trigger allergic reactions in some people.
– **Displacement of healthier foods** – Overindulging in any cookie may lead to filling up on empty calories versus getting proper nutrition from whole foods like fruits, veggies, proteins. Need balance.
Overall, the benefits outweigh the risks for most people when oatmeal cookies are consumed in moderation as part of a healthy diet. But those with certain medical conditions like diabetes or celiac disease need to take extra precautions.
Tips for reducing blood sugar impact
Here are some tips to help reduce the blood sugar impact if you want to enjoy oatmeal cookies, especially for people with diabetes:
– Choose recipes with no refined sugar – use small amounts of maple syrup, honey, etc. instead
– Add cinnamon – this spice has been shown to reduce blood sugar spikes
– Increase fiber content – add chia seeds, nuts, dried fruit, extra oats
– Bake instead of dropping – baked oatmeal cookies have a gentler impact
– Portion control – stick to 1 small cookie and savor it slowly
– Pair with protein – eating some nuts or cheese helps regulate absorption
– Check blood sugar – monitor your levels after eating to gauge response
– Incorporate physical activity – light exercise can help stabilize blood sugar levels
– Avoid eating them on an empty stomach – always have cookies with a balanced meal
With some mindfulness and moderation, most people can incorporate oatmeal cookies into their diet in a healthy way. But working with your doctor is advisable, especially for those with medical conditions.
Conclusion
Oatmeal cookies affect blood sugar less than traditional cookies because they contain oats with fiber that helps slow digestion. However, they do still contain added sugar and carbs that raise blood sugar to some extent.
People with diabetes need to be mindful of portions, sticking to 1-2 small cookies at a time and pairing them with protein. Making oatmeal cookies with less added sugar and more fiber can further reduce the blood sugar impact.
Overall, oatmeal cookies can be enjoyed occasionally as part of a healthy diet for most people. Just practice moderation and consider your individual health status and tolerance. Be sure to monitor your blood sugar response. With some care and awareness, oatmeal cookies can be integrated into an eating pattern that supports blood sugar control.