Are Oats a Healthy Breakfast Option When You Have Diabetes?

When it comes to diabetes, consuming foods that are a rich source of fibre and nutrients but low in unhealthy fats and sugar can help in mainta ining a healthy blood glucose level and improving your overall health.  Oats offer a wide range of health benefits and can be an excellent go-to food for diabetics, if there is control over the portion size. One cup of cooked oats contains around 30 grams of carbs, which can successfully fit into a healthy meal plan for those with diabetes.

Are Oats Healthy?

Oats have been a staple healthy breakfast food for an extremely long time. They are made of oat groats, which are essentially oat kernels after the husks have been removed. They are usually made of rolled, steel-cut (or chopped), or ‘instant’ oat groats. The higher the degree of processing (as in the case of instant oats), the quicker is the digestion time and faster is the increase in blood sugar levels. As oats have a low glycemic index, it may serve as a healthier alternative to several other breakfast options, such as cold cereal replete with added sugar, bread topped with jelly, or pancakes with syrup.  Oats also help in promoting health of the heart, which is vital because those with diabetes are more likely to develop heart disease.

Advantages and Disadvantages of Oats for Diabetes

Adding oats to your diabetes diet has both advantages and disadvantages.

Advantages

• It can help in regulating blood sugar levels because of the moderate-to-high fibre content and lower glycemic index.

• It is heart-healthy because of its soluble-fibre content and the fact that it lowers cholesterol.

• It may reduce the requirement of insulin injections when substituted for other carb-rich breakfast foods. 

• Because of its moderately high content of fibre, it ensures that you feel full for a longer duration, thereby assisting in weight management.

• It is an excellent source of long-term energy.

• It can help in regulating digestion.

Disadvantages

For many individuals with diabetes, consuming oats does not have a lot of disadvantages. Eating oats can cause blood sugar spikes if you opt for instant oats, laden with sugar, or eat too much of it in a single serving.  Oats tend to have negative effects for those displaying symptoms of gastroparesis, which is a delay in gastric emptying. For those with both diabetes and gastroparesis, the fibre present in oats can slow the emptying of the stomach.

Dos and Don’ts of Oats and Diabetes

Oats can be an excellent addition to your diabetes diet to help manage the condition. While adding oats to your diabetes eating plan, there are numerous things to keep in mind.

The Do’s

• Add berries, nuts, or cinnamon.

• Opt for old-fashioned, steel-cut oats.

• Use water or low-fat milk.

• Add a tablespoon of nut butter for additional protein and flavour.

• Prepare with the use of a Greek yogurt to attain a boost of vitamin D, calcium, and protein.

The Don’ts

• Don’t use sweetened or pre-packaged instant oatmeal.

• Don’t add too much of dried fruits or sweeteners. This is applicable to natural sweeteners such as honey, too.

• Don’t use cream.

Things to Remember

When prepared in the correct manner, oatmeal has several advantages that can be beneficial for those with diabetes as well as the general population. Those with diabetes may benefit from the replacement of highly refined, sweetened breakfast cereals. As with all sources of carbohydrates, make it a point to pay attention to portion size. With oats as a diabetes food, you may start the day with a meal that better helps in regulating blood sugar levels and providing a long-term source of energy. Oats will additionally improve your cardiovascular health. By making the right choices when it comes to add-ins, oats can turn out to be a hearty breakfast for those living with this condition.  You must regularly monitor your blood sugar levels to check how consumption of oats affects your body. Everyone with diabetes is not the same. Always talk to your doctor before making any changes or modifications to your diet. Registered dietitians, too, can help in individualising a meal plan to meet your specific health needs. 

To Sum It Up:

Oats can be an excellent diabetes food because it is rich in fibre and promotes cardiovascular health. That said, one must refrain from eating ‘instant’ pre-packaged oats. Eating the right portion size is crucial to ensure that the carb intake is not excess. Oats also have a low glycemic index making it a healthier alternative to other sugar-laden breakfast foods. Moreover, consuming oats makes you feel fuller for a longer duration, ensuring that your weight stays in the target range, making oats for diabetes a healthy option.

References:

• https://www.healthline.com/health/diabetes/oatmeal

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