Steel cut oats can be a healthy breakfast option for people with diabetes. Oats are a low-glycemic index food, meaning they do not cause a sharp spike in blood sugar levels. The fiber, protein and fat in steel cut oats help slow the digestion and absorption of carbohydrates, which can help manage blood sugar levels.
Are steel cut oats good for diabetics?
Yes, steel cut oats can be a good choice for diabetics in moderation as part of a healthy diet. Here’s why:
- Low glycemic index – Steel cut oats have a glycemic index of around 55, which is considered low. This means they do not cause a big spike in blood sugar compared to high glycemic foods.
- High in fiber – A 1/2 cup serving of steel cut oats provides 4 grams of dietary fiber. Fiber helps slow digestion and the absorption of carbohydrates.
- Contains protein – Oats provide about 5 grams of protein per 1/2 cup serving. Protein and fiber work synergistically to stabilize blood sugar.
- May lower blood sugar – Oats contain a type of soluble fiber called beta-glucan, which research shows can help lower both blood sugar and HbA1c levels.
The fiber, protein and plant compounds in steel cut oats create a low glycemic response that can help manage blood sugar levels compared to refined grains and sugars.
Nutrition facts
Here is the nutrition breakdown for a 1/2 cup serving (79g) of dry steel cut oats:
| Calories | 150 |
|---|---|
| Carbohydrates | 27g |
| Fiber | 4g |
| Sugars | 0g |
| Protein | 5g |
Steel cut oats are a whole grain that provides a good source of complex carbohydrates. The fiber and protein help create a slow, steady release of glucose rather than a spike.
Glycemic index explained
The glycemic index (GI) is a scale that ranks carbohydrate-containing foods by how much they raise blood sugar levels. It ranges from 0 to 100:
- Low GI (55 or less) – Causes a gradual rise in blood sugar.
- Medium GI (56-69) – Causes a moderate rise in blood sugar.
- High GI (70 or more) – Causes a quick, dramatic spike in blood sugar.
Choosing more low GI foods can help control blood sugar levels. Foods with a high GI tend to be processed and refined, while low GI foods are more minimally processed.
Comparison of glycemic index
| Food | Glycemic Index |
|---|---|
| Steel cut oats | 55 |
| Old fashioned oats | 55 |
| Instant oatmeal | 83 |
| Corn flakes | 93 |
| Rice cakes | 82 |
| Grapes | 53 |
| Banana | 51 |
As shown, steel cut and old fashioned oats have a low GI of 55, while instant oatmeal and rice cakes have a high GI over 80. Fruits like grapes and bananas also tend to have a low GI.
Tips for cooking steel cut oats
Steel cut oats require more cooking time than rolled or instant oats. Here are some tips for preparing steel cut oats:
- Use a small pot – A 3-4 quart pot is ideal. This allows the oats to boil properly.
- Ratio – Use at least 3 cups liquid for every 1 cup oats.
- Don’t stir constantly – Bring to a boil then reduce heat and simmer without stirring too much.
- Simmer – Cook for 20-30 minutes until creamy. Stirring occasionally.
- Remove from heat – Turn off heat but leave pot on burner for 5 more minutes.
- Add mix-ins – Stir in cinnamon, fruit, nuts or other toppings after cooking.
Steel cut oats take longer to break down and soften compared to rolled or instant oats. Using the proper liquid to oats ratio and cooking method results in the characteristic chewy, nutty texture.
Cooking time differences
| Type of Oat | Cooking Time |
|---|---|
| Steel cut oats | 20-30 minutes |
| Old fashioned oats | 5-10 minutes |
| Instant oatmeal | 1-3 minutes |
As shown, steel cut oats take significantly longer to cook than rolled or instant oats. This extended cooking time results in a lower glycemic response.
Health benefits
Here are some of the top health benefits of steel cut oats:
1. Lower blood sugar
The beta-glucan fiber in oats helps reduce insulin resistance and lower blood sugar levels, especially in the morning which is when blood sugar control tends to be worst.
2. Reduce cholesterol
Steel cut oats contain soluble fiber that forms a gel-like substance inside the digestive tract. This binds to cholesterol and removes it from the body, helping lower LDL cholesterol.
3. High in antioxidants
Oats contain polyphenols and phytic acid, which act as antioxidants to reduce inflammation and oxidative stress.
4. Improve heart health
The fiber in oats along with plant compounds called avenanthramides can help reduce high blood pressure and lower the risk of heart disease.
5. Increase satiety
The combination of fiber, protein and fat in steel cut oats helps increase satiety and curb hunger. This promotes weight control.
Best ways to serve steel cut oats
Here are some delicious ways to serve steel cut oats:
Savory steel cut oats
- Eggs, avocado and salsa
- Sauteed greens and feta cheese
- Caramelized onions and mushrooms
Fruit and nut ideas
- Berries and almonds
- Apples and cinnamon
- Banana and nut butter
creative mix-ins
- Shredded coconut and chia seeds
- Dark chocolate and raspberries
- Raisins and pecans
Mix up your oats by using milks like almond, coconut or cashew instead of water. Yogurt, nut butters, seeds and dried fruit also make excellent toppings.
Potential downsides
Steel cut oats are considered safe for most people with diabetes in moderation. However, here are some things to keep in mind:
- Portion size – Limit to 1/2 cup dry or 1 cup cooked oats per meal.
- Avoid instant oats – They are more processed and have a higher GI.
- Don’t overcook – This increases their GI. Cook just until thick and creamy.
- Skip flavored kinds – These often have added sugars.
- Watch add-ins – Nuts, seeds and berries are best. Limit sugar, syrup and honey.
As with any carbohydrate, it’s important to be mindful of portion sizes of steel cut oats and avoid loading them up with high sugar add-ins.
Sample meal plan
Here is a sample meal plan incorporating steel cut oats for breakfast:
Breakfast
- 1/2 cup steel cut oats cooked with water, cinamon and 1/4 cup blueberries
- 1 hard boiled egg
- 1/2 grapefruit
Lunch
- Tuna salad sandwich on 2 slices whole grain bread with lettuce and tomato
- 1 cup vegetable soup
- 1 cup skim milk
Dinner
- 3 ounces grilled salmon
- 1 cup roasted Brussels sprouts
- 1/2 cup cooked quinoa
- Tossed salad with 2 Tbsp light dressing
This provides a balanced meal plan with a fiber-rich steel cut oats breakfast, moderate carb lunch and lean protein dinner. It limits saturated fats and includes fruits, vegetables and whole grains.
Lifestyle tips for managing diabetes
In addition to diet, here are some other tips to help manage diabetes:
- Exercise regularly – Aim for 150 minutes of moderate activity per week, like brisk walking.
- Maintain a healthy weight – Losing just 7% of body weight can improve blood sugar control.
- Take medication as directed – Insulin and/or oral medications help lower blood sugar levels.
- Get enough sleep – Poor sleep is linked to poorer blood sugar control.
- Manage stress – High stress hurts blood sugar management.
- Check blood sugar levels – Monitor your trends using a glucometer.
Following the diet, exercise, medication and lifestyle recommendations provided by your healthcare team is crucial for managing diabetes.
The bottom line
Steel cut oats can be a healthy and diabetic-friendly breakfast option when eaten in appropriate portions and combined with other blood sugar friendly foods. Focus on minimally processed steel cut or old fashioned oats, and avoid instant varieties high in added sugars.
Oats provide a good source of fiber and nutrients that can help improve blood sugar control, heart health, cholesterol levels and weight management. Pair oats with lean proteins, healthy fats and other fiber-rich foods as part of a balanced diabetes diet.