Oatmeal can be a good option for people with diabetes. Oatmeal has a low glycemic index (GI) score, and the soluble fiber and beneficial compounds in oats may help people control markers of diabetes.
People with diabetes have difficulty either producing or using insulin.
They have to be aware of foods rich in carbohydrates, as these foods quickly break down into sugars. This could lead to glucose and insulin spikes in the blood. This is one reason people with diabetes often look for alternatives to carb-rich cereals.
Oatmeal from whole grain oats may be a helpful addition to the diet of someone with diabetes.
HEALTH BENEFITS FOR DIABETES
Oatmeal might have several benefits for people with diabetes, even though it is a high-carb food.
Low GI score
The glycemic index (GI) is a way to estimate how foods will raise the blood glucose. The higher the number, the higher the food raises blood glucose.
Foods with lower GI scores are ideal for helping to keep blood sugar stable. These foods will typically not raise the blood glucose as far or as fast as high-GI foods.
Oat foods — such as oatmeal and muesli made from steel-cut or rolled oats — are low-GI foods, with a score of under 55. In comparison, other breakfast cereals, such as puffed rice or corn flakes, have a GI score of above 70.
Fiber-rich
Fiber plays an important role in digestion, especially in someone with diabetes. Dietary fiber may help slow down the breakdown of sugars in the body. This may help prevent spikes in blood glucose and insulin levels.
Eating fiber-rich foods like oatmeal throughout the day may make it easier for people with diabetes to keep their blood sugar stable.
The American Diabetes Foundation note that adults should eat at least 25 to 30 grams (g) of fiber each day, but most adults do not even come close.
A serving of oatmeal adds 8 g of fiber to the diet, making it much easier to reach dietary recommendations.
Lower Blood Sugar
Oats are special in that they contain specific types of fibers called beta glucans.
A systematic review posted to the journal Nutricion Hospitalaria found that eating beta glucans was enough to help lower blood glucose levels in people with diabetes.
The review noted that this would not help blood glucose levels reach normal levels in and of itself, but it may be a helpful supplement to other healthy diabetes practices.
Heart Healthy
People with diabetes may also need ways to control other conditions, such as high cholesterol.
Oats may be especially helpful for them, thanks to the healthy beta glucans.
As a study posted to the American Journal of Clinical NutritionTrusted Source notes, adding three or more grams of beta glucans from oats to the diet helps reduce bad cholesterol levels while keeping good cholesterol levels the same.
Feeling Full
Fiber-rich foods like oatmeal may also help keep the body feeling satisfied for longer.
This may make it easier to avoid snacking throughout the day, which may help with overall blood sugar balance.
Feeling full may also help some people keep their total daily calories down. This may help them maintain their ideal weight or lose excess weight.
Temporary Increase In Insulin Sensitivity
Eating oats may also help improve insulin sensitivity in each meal.
A systematic review posted to the journal NutrientsTrusted Source noted that a person with type 2 diabetes who ate a meal of oatmeal had a better glucose and insulin response than a person who ate a similar control meal.
It is important to note that this is a modest change, and simply adding oats to the diet is not enough to improve insulin sensitivity permanently.
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