Oats are a nutritious whole grain that can be a healthy addition to a diabetic diet. Oats have a low glycemic index, meaning they do not cause sharp spikes in blood sugar. In addition, oats contain fiber and protein which helps slow digestion and prevent blood sugar spikes. However, not all oats are created equal when it comes to diabetes management. The type of oats and how they are processed can impact the glycemic index and nutritional value. This article will explore the best types of oats for diabetics and provide tips for preparing oats to optimize blood sugar control.
Do oats raise blood sugar?
Oats have a relatively low glycemic index compared to many other grains. The glycemic index is a measure of how quickly a food raises blood sugar. Foods with a high glycemic index, such as white bread, cause rapid spikes in blood sugar. Foods with a low glycemic index, like oats, cause a more gradual rise in blood sugar.
The glycemic index of oats ranges from 55-79, with an average of 55. This is considerably lower than white bread, which has a glycemic index of 70-75. The glycemic load takes into account the glycemic index as well as the quantity of carbohydrates in a serving. The glycemic load of a typical serving of oats is about 13, which is considered low.
So while oats do contain carbohydrates and will raise blood sugar levels, the effect is relatively modest compared to many other grains. The fiber, protein, and fat in oats helps slow down the digestion process, preventing a rapid spike in blood sugar after eating.
Do steel cut oats spike blood sugar?
Steel cut oats generally have a lower glycemic index and glycemic load compared to rolled or instant oats. Steel cut oats are simply whole oat groats that have been chopped into smaller pieces. This makes them take longer to digest, giving them a lower glycemic impact.
According to the University of Sydney’s GI database, the glycemic index of steel cut oats ranges from 46-57, while rolled oats range from 47-69. The slower digestion of steel cut oats prevents blood sugar spikes and crashes.
In addition, a 1/4 cup dry serving of steel cut oats contains 4 grams of fiber and 5 grams of protein, while rolled oats contain 3 grams of fiber and 5 grams of protein. More fiber and protein further slow digestion and the absorption of sugar into the bloodstream.
So steel cut oats cause a slower, more gradual rise in blood sugar compared to other forms of oats. For diabetics looking to limit blood sugar spikes, steel cut oats are an excellent choice.
Are quick oats good for diabetics?
Quick oats have a higher glycemic index than steel cut or rolled oats. The glycemic index of a serving of quick oats ranges from 63-69. Quick oats are simply rolled oats that have been chopped into smaller pieces so they cook faster. The smaller pieces allow quick oats to be digested rapidly, causing a faster rise in blood sugar.
However, quick oats still have a lower glycemic index than many refined grains and sweets. The fiber and protein in oats also helps blunt blood sugar spikes even in quick oats.
The main downside is that quick oats tend to be less filling than steel cut or rolled oats. This can cause hunger and lead to overeating later, further spiking blood sugar levels. Quick oats also have slightly less fiber than steel cut or rolled oats.
So while quick oats are certainly better than refined carbs, steel cut or rolled oats are healthier options for diabetics to help control blood sugar. If choosing quick oats, opt for a type with no added sugar and combine them with protein, fat or extra fiber to help slow digestion.
Do instant oats spike blood sugar?
Instant oats tend to have a higher glycemic index and glycemic load compared to steel cut oats or rolled oats. According to the University of Sydney, the glycemic index of instant oatmeal ranges from 79-83, giving it a high glycemic index.
Instant oats raise blood sugar faster for several reasons:
- They have been cooked and dehydrated, so they digest rapidly.
- They are often flavored with added sugar, which spikes blood sugar.
- Portion sizes of instant oats tend to be small, containing less protein and fiber.
The lack of fiber and protein in a packet of instant oats means there is less to slow the digestion and absorption of the carbohydrates. So the carbohydrates are digested and hit the bloodstream rapidly, spiking blood sugar.
If choosing instant oats, look for a no sugar added variety and be sure to combine it with fiber, protein or healthy fat at breakfast to help control your blood sugar response. But steel cut or rolled oats are healthier options for steadier blood sugar.
Are rolled oats good for diabetics?
Rolled oats can be a healthy choice for diabetics when prepared properly. Rolled oats have a modest glycemic index of 47-69, lower than most processed grains.
The fiber and protein in oats helps slow digestion, preventing blood sugar spikes. A 1/2 cup serving of dry rolled oats contains 4 grams of fiber and 5 grams of protein. Be sure to check the label, as some flavored varieties can contain added sugars.
Several studies have found steel cut oats and rolled oats can lower blood sugar levels compared to refined cereal grains. The soluble fiber in oats, known as beta-glucan, is partially responsible for this beneficial effect on blood sugar.
Rolled oats have about 4% beta-glucan, compared to around 5% in steel cut oats. So steel cut oats may have a slight edge when it comes to blood sugar control.
As long as rolled oats are unsweetened, they are a nutritious, diabetes-friendly breakfast option when combined with fiber, protein and healthy fats.
Should diabetics avoid instant oatmeal?
It’s best for diabetics to avoid instant flavored oatmeal packets, which are high in added sugar and cause rapid blood sugar spikes. However, unsweetened instant oats that you prepare yourself are less problematic.
Choosing unsweetened instant oats allows you to control the portions and ingredients. Be sure to add protein, fiber and healthy fat when preparing instant oats to help slow digestion and blood sugar absorption.
For example, preparing instant oats made with milk or yogurt and topped with nuts, seeds, peanut butter or fresh fruit can produce a balanced breakfast that won’t spike your blood sugar levels.
The key is avoiding the pre-flavored instant oatmeal packs as they often contain 15-20 grams of added sugars per serving. This amount surpasses the American Heart Association’s recommended limit on added sugars of no more than 24 grams per day for women and 36 grams for men.
With some modifications, unsweetened instant oats can be an acceptable option for the occasional breakfast on the go. But steel cut or rolled oats provide superior nutrition and blood sugar control.
Do oat bran and oat flour spike blood sugar?
Oat bran is the outer layer of the oat grain that is high in soluble fiber, protein and healthy fats. It has a very low glycemic impact. In fact, oat bran has about 5% beta-glucan soluble fiber, which is even higher than regular oats.
The glycemic index of oat bran ranges from just 25-44. This incredibly low glycemic impact makes oat bran an excellent choice for controlling blood sugar.
Oat flour is simply rolled oats ground into a flour. So it provides similar benefits to rolled oats. Make sure to choose oat flour with no added sugars. The glycemic index of oat flour ranges from 45-65, lower than all-purpose wheat flour.
Both oat bran and oat flour can be excellent alternatives to traditional carbs like bread or crackers for diabetics looking to manage blood sugar levels. Just be sure to enjoy them in controlled portions along with protein, fat and fiber for satiety.
What is the healthiest type of oatmeal for diabetics?
The healthiest oatmeal options for diabetics include:
- Steel cut oats – Made from whole oat groats chopped into smaller pieces. The intact structure and minimal processing gives steel cut oats the lowest glycemic index and maximum nutrition.
- Rolled oats – Created by steaming whole oat groats and rolling them flat. Still relatively minimally processed and nutritious.
- Oat bran – Just the outer bran layer of the oat, even higher in beta-glucan fiber than regular oats.
- Unsweetened instant oats – Cook the fastest but contain less fiber. Choose no sugar added varieties and add your own mix-ins.
Steel cut oats and rolled oats have the lowest glycemic impact and highest levels of soluble fiber to help slow digestion. Oat bran provides maximum fiber and minimal impact on blood sugar.
Avoid pre-flavored instant oat packets as they are highest in added sugars. Always read labels carefully to check for added sugars.
What is the best way to prepare oatmeal for diabetics?
There are several ways to prepare healthy oatmeal to help control blood sugar when living with diabetes:
- Cook oats in water instead of milk to avoid added sugars found in milk.
- Choose unsweetened oats and avoid adding sugar or brown sugar.
- Add cinnamon, nutmeg or vanilla extract to add flavor without sugar.
- Top oats with nuts, seeds, nut butter, or fresh fruit for extra fiber and protein.
- Add chia seeds, flaxseeds, hemp seeds or bran to boost fiber and nutrition.
- If using milk, opt for unsweetened almond milk or milk lower in carbs.
- Combine oats with yogurt or cottage cheese for extra protein.
- Sweeten with small amounts of maple syrup, honey, stevia, monk fruit or erythritol if desired.
Focus on maximizing nutrition and fiber in oatmeal toppings to help slow digestion and provide lasting energy. Avoid added sugars or large portions to prevent blood sugar spikes.
Do overnight oats spike blood sugar?
Overnight oats can be a healthy breakfast option for diabetics if prepared properly without added sugars. The process of soaking oats in liquid overnight partially digests the oats, making nutrients more absorbible.
However, this also means the oats may digest faster and be higher on the glycemic index. One study found overnight oats caused higher initial blood sugar spikes compared to regular oatmeal, but overnight oats created a smaller rise over 2 hours.
To prevent blood sugar spikes from overnight oats, be sure to:
- Avoid added sugars or sweeteners
- Use milk substitutes like almond milk or Greek yogurt instead of cows milk
- Include mix-ins with protein and fiber like chia seeds, nut butter, or nuts
- Add cinnamon, vanilla, or cacao powder instead of sugar for flavor
- Enjoy a smaller portion size, like 1/2 cup
With smart preparation, overnight oats can still be a nutritious choice for helping manage blood sugar levels in diabetics.
What is the glycemic index of oats?
The glycemic index of different types of oats includes:
- Steel cut oats: 46-57
- Rolled oats: 47-69
- Quick oats: 63-69
- Instant oatmeal: 79-83
- Oat bran: 25-44
- Oat flour: 45-65
As you can see, steel cut oats and rolled oats have the lowest glycemic index numbers. Instant oatmeal is highest. Oat bran and oat flour also have very low glycemic impact.
Always opt for unsweetened varieties and enjoy oats in controlled portions along with fiber, protein and fat to best manage your blood sugar levels.
Do oats raise A1C levels?
Oats are unlikely to raise A1C levels. A1C is a measure of average blood sugar over 2-3 months. Several studies have found oats can lower A1C levels compared to refined grains.
In one study, people with type 2 diabetes who ate oats daily for 8 weeks saw a greater reduction in A1C than those who ate a refined cereal. Researchers concluded soluble fiber in oats contributes to improved glycemic control.
Another study found eating oats regularly for 12 weeks reduced A1C levels by 0.8% compared to wheat cereal. Subjects who consumed insulin also decreased their dosage due to improved blood sugar control.
The soluble fiber beta-glucan in oats blunts the blood sugar response and may decrease A1C levels over time. Just be sure to enjoy oats in controlled portions and watch out for added sugars in flavored varieties.
Are oats good for prediabetics?
Yes, oats can be an excellent food for prediabetes. Prediabetes is defined as a fasting blood sugar level between 100-125 mg/dL. Consuming foods that help stabilize blood sugar is important for prediabetes.
The beta-glucan fiber in oats slows digestion, prevents blood sugar spikes and may reduce insulin resistance. The magnesium in oats also helps regulate blood sugar levels.
Several studies have found eating oats regularly can decrease insulin resistance and reduce risk of progressing to type 2 diabetes.
In one study, people with prediabetes who ate oats and barley saw greater reductions in blood sugar and insulin levels compared to a control group. Soluble fiber intake was linked to improvements.
Research also shows beta-glucan from oats may directly reduce intestinal absorption of glucose following a meal. This adds to the blunting effect oats have on blood sugar spikes.
Conclusion
Oats can be a diabetes superfood due to their low glycemic impact, soluble fiber, and ability to stabilize blood sugar levels. The best options are steel cut and rolled oats which are minimally processed and higher in fiber. Avoid added sugars by choosing unsweetened oats and adding your own nutritious toppings like nuts and fruit. With smart preparation, oatmeal and oat bran can help control blood sugar and potentially lower A1C levels for better diabetes management.