The unexpected benefits of oatmeal for diabetes

Lifestyle interventions are very important for diabetes management. What you eat (especially carbohydrates) and how much you eat can affect your blood sugar levels.

Fiber-rich foods such as oatmeal can be included in moderation in a diabetic-friendly diet. Plant-based whole foods containing fiber promote gut health, keep you feeling fuller longer, and may help combat insulin resistance.

1. Oats contain fiber

Oats rich fiberand diets high in it are associated with a reduced risk of diabetes and some types of cancer, as well as improved metabolic outcomes, including lower cholesterol levels and improved insulin sensitivity.

Oats contains beta glucanSoluble fiber that provides a variety of health benefits, including:

• Reduced insulin resistance
• Reduction blood cholesterol
• Reduction obesity risk
• Supporting the immune system in the fight against cancer

2. Decreased blood sugar and increased insulin sensitivity

The beta-glucan fiber in oats slows digestion and allows food to be delivered more slowly. glucose into the bloodstream, which may affect your blood sugar level after meals.

In a meta-analysis, researchers found that people with type 2 diabetes who took soluble fiber supplements experienced reductions in:

• Hemoglobin
• A1s
• Fasting glucose level
• Fasting insulin levels
• Insulin resistance

3. Supports Heart Health

Many people with diabetes have underlying (coexisting) conditions, such as high cholesterol. Soluble fiber has been shown to help lower cholesterol levels. It binds to cholesterol in the intestines and removes it from the body. Experts agree that consuming 3 grams of beta-glucans from oats or barley daily can lower blood cholesterol levels. About 1.5 cups of oatmeal contains about 3 grams of beta-glucan.

4. Increases satiety

Fiber saturates; it moves more slowly through the digestive tract, making you feel full for longer periods of time. Food high fiber diet is one of the strategies for losing weight and improving overall health.

For people with diabetes, losing weight (if indicated) can help reduce insulin resistance and improve glycemic control. Research suggests that moderate weight loss, about 5-10% of body weight, can improve metabolic risk factors associated with obesity.

5. Promote Gut Health

Soluble fibers such as beta-glucan may promote gut health by helping to increase the diversity of beneficial bacteria in the gut. Having more bad bacteria and less good bacteria (a condition known as dysbacteriosis) is one of the factors contributing to the progression of insulin resistance in type 2 diabetes. Increased consumption fiber rich foods for example, oatmeal may improve insulin sensitivity and support gut health.

Oatmeal nutrition

Half a cup of instant oats (equivalent to 1 cup of cooked oatmeal in water) contains:

• Calories: 140
• Fat: 2.5 grams (g)
• Carbohydrates: 28 g
• Fiber: 4 g
• Sugar: 0 g
• Protein: 5 g
• Iron: 1.8 milligrams (mg).
• Sodium: 0 mg

Risks of eating oatmeal if you have diabetes

Oatmeal is a nutrient-dense food that can help meet your fiber needs and your daily intake of certain vitamins and minerals. For most people, oatmeal is a safe choice unless they are allergic to it.

Like most foods, oatmeal’s nutritional profile is affected by how it’s prepared and what’s added to it. Flavored oatmeal contains added sugar and sodium. Plain oatmeal, sweetened with natural fruits such as berries, bananas, peaches or cherries, is rich in antioxidants, fiber, vitamins and minerals. Add unsalted nuts or seeds for healthy fats and plant-based proteins.

Allergy

Allergy to oats rare, but possible. If you are allergic to oats, you should avoid oatmeal. People with celiac disease must follow gluten-free diet. Although oats are considered gluten-free, they can be processed in facilities that process wheat and other gluten-containing ingredients.

Look for oats that are certified/stamped gluten-free to ensure they meet federal guidelines for gluten content of less than 20 parts per million (ppm). If you are unsure, call the manufacturer.

Diet tips

Oatmeal is versatile and there are many ways to enjoy it. Try oatmeal:

• Cold in overnight oatmeal
• Hot in baked oatmeal
• Added to muffins and other baked goods.
• Mix and use as breadcrumbs and protein snacks.

Oatmeal is warming and comforting when made with cinnamon, nutmeg and pumpkin pie spice. Add fresh, frozen, unsweetened dried fruit, chopped nuts, low-fat milk or milk replacer.

To reduce the amount of saturated fat, avoid full-fat dairy products and butter when making oatmeal. Instead, use natural sources of sweetness, such as fresh and frozen fruit, and avoid added sugars, such as table sugar and maple syrup.

Oatmeal vs Instant Oatmeal

Oats can be processed in a variety of ways to produce products that vary in texture and cooking time. Despite some processing, they are all considered whole grains because they contain all three parts: germ, endosperm and bran. Even the most natural form of oatmeal needs to go through a little processing to make it onto your grocery store shelves.

Instant oatmeal is the most processed form found in packages. It is made from pre-cooked, dried and finely chopped oatmeal. It cooks quickly and requires only a small amount of liquid to cook. Compared to oats (Irish or Scottish), rolled oats (the whole grain seeds with the hulls removed) are ground or cut into smaller pieces. They have a chewy texture and nutty flavor and are most often used in cereals. They take about 30 minutes to prepare.

There are no significant differences in nutrients, except for a small amount of fiber. One packet of plain instant oatmeal contains about 4 grams of fiber, while an equivalent amount of rolled oats (about a third cup of dry oats) contains 5 grams.

Summary

Oats are a nutrient-dense, versatile breakfast option for people with diabetes. They contain a specific fiber, beta-glucan, associated with increased cholesterol and glucose levels.

If you’re concerned about your blood sugar, add extra fiber to your oats and some healthy fats, such as berries and a few chopped nuts, seeds, or a small amount of nut butter. Assess your blood sugar levels before and after meals and see if any small adjustments need to be made.