If you’re struggling to manage blood sugar levels with oats or seeking healthier options to include in your diet, understanding the connection between oats and diabetes can offer valuable help
Keeping blood sugar levels stable when you are managing diabetes can feel like a constant balancing act. While medication and insulin levels play a crucial role, our food choices have a powerful impact. Incorporating different types of whole foods, like oats, into your diet can offer significant benefits for managing blood glucose
A key to successful diabetes management is about making informed choices. While oats can cause varied responses in blood glucose levels (unique to the individual), their health benefits and your enjoyment of them should also be considered. With the right strategies, (and sometimes a little perseverance) you can make oats a reliable part of your daily meals.
This article will explore how oats can help manage blood sugar and look at strategies that allow you to benefit from their nutrients. So read on to find out more!
How Oats Can Help with Diabetes Management
Although research on oats and type 1 diabetes is limited, the numerous studies on type 2 diabetes highlight the positive health benefits of oats and that they can help manage blood sugar. But first, let’s look at why oats are so good for you.
The Key Nutritional Benefits of Oats
- High Fiber Content – Oats are rich in soluble fibre, especially beta-glucan, which supports digestive health.
- Heart Health: Oats help reduce LDL (bad) cholesterol levels, contributing to better heart health.
- Vitamins & Minerals: Oats provide essential nutrients like B vitamins, iron, magnesium, and zinc, which are important for our overall health.
- Antioxidants: Oats contain a unique group of antioxidants with anti-inflammatory properties.
- Protein: They offer a good source of plant-based protein, supporting muscle health.
- Low Glycemic Index (GI): Rolled oats have a low GI of about 55, meaning our bodies digest them more slowly
How Oats Can Help to Manage Glucose Levels
While research on the effects of oats on individuals with type 1 diabetes is yet to be explored, studies focusing on type 2 diabetes suggest that incorporating oats into the diet may offer significant benefits in managing blood sugar levels.
Research Findings:
- Oat β-Glucan Meta-Analysis: Studies show that 2.5 to 3.5 g of beta-glucan (soluble fibre) daily reduces fasting blood sugar and HbA1c levels in people with type 2 diabetes over a short period.
- Review on Oat Health Benefits: Evidence supports that oats help manage blood sugar, lower cholesterol, improve heart and digestive health, and even reduce inflammation.
- The Metabolic Effects of Oats: This review also supports that oats improve both blood sugar and cholesterol levels, making them a good dietary addition for type 2 diabetics.
HOw does this Research help me manage Oats and DIabetes?
Oats are fantastic for helping to stabilise blood sugar levels due to their high soluble fibre content. Research has continually proven that fibre slows down the digestion and the absorption of carbohydrates, leading to a gradual release of glucose into the bloodstream. As oats are a good source of fibre they can help prevent those spikes and crashes in blood sugar levels, providing more balanced energy throughout the day.
To learn more about the glycemic index and how different flours affect blood sugar, check out the article below:
High vs. low glycemic index Flour
Read on to understand more about the glycemic index and which flours can help support better blood sugar levels.
Why Oats Are Worth Including in Your Diet
Oats are a valuable food to include in any diet due to their long-term benefits. Regularly consuming oats has been linked to:
- Improved Heart Health: The fibre in oats can lower cholesterol levels, reducing the risk of heart disease
- Better Digestive Health: Oats support healthy digestion by feeding beneficial gut bacteria, which is important for our overall wellness.
- Sustained Energy Levels: The slow-release carbohydrates in oats provide steady energy throughout the day, which can be especially helpful for preventing mid-morning and afternoon energy crashes.
Choosing the Right Type of Oats for Blood Sugar Management
Not all oats are created equal. The type of oats you choose can significantly impact your blood sugar response.
The Different Types of Oats
There are several varieties of oats, and understanding their differences can help you choose the best type for your blood sugar control:
- Pin Head (or Steel Cut) Oats: These are the least processed and take the longest to cook. They have the lowest glycemic index of around 53. meaning they will have the most stable impact on blood sugar.
- Rolled Oats: Widely available and are also known as porridge oats. They are minimally processed (steamed and flattened to make them quicker to cook) but they still have a low GI (around 55 ) which is beneficial for blood sugar control.
- Quick Oats: These are pre-cooked and cut smaller than rolled oats. They have a moderate GI of around 66 and therefore digest faster, potentially causing quicker blood sugar spikes.
- Instant Oats: Made by cutting quick oats even finer and rolling them thinner so they cook very quickly. The processing removes most of their nutritional benefits and they have a high GI of 83.
- Oat Flour: Made by grinding whole oats into a fine powder. It contains the entire oat grain, providing a good amount of carbohydrates and protein. Its glycemic index is low at around 44 but this will change based on the recipe and how it is used.
- Oat Bran: The outer layer of the oat grain, rich in soluble fibre (beta-glucan). It has a higher fibre content than oat flour, but a higher GI of around 55.
Understanding the differences between the many types of oats available can help you make more informed choices based on your dietary needs.
If you’re managing diabetes, opting for steel-cut or rolled oats is generally a better choice due to their lower GI. However, everyone’s response to oats can vary, so it’s important to test and adjust based on your own body’s reaction.
Instant Oats vs. Traditional Oats
Instant oats are popular because they’re convenient. But they have a much higher glycemic index and so much of the nutritional value striped out of them.
This means they digest faster and may be more likely to cause a spike in blood sugar shortly after eating. I would argue that as long as you know how to prepare and cook rolled oats they are always the better option. Plus it means that you get all the nutritional benefits which is good for your health and gut.
For lots of oat inspiration to show how easy it is to make tasty meals and snacks with rolled oats, check out my delicious oat recipes.
How to Incorporate Oats into Your Diabetes-Friendly Diet
I know for some oats can be tricky on blood sugar levels. Then add to that understanding of how to bolus for them as well. Initially, we definitely fell into this camp. We found all oats really tricky on my daughter’s blood glucose levels and they would send her sky high regardless of different strategies. But a few months into her diagnosis, when the honeymoon period had ended and our confidence had increased we decided to try again. And in fact, we were pleasantly surprised.
We still definitely have days when the usual strategies don’t work but with over 40 other potential factors impacting blood glucose levels, it’s not always the food that is the problem!
Everyone’s body processes carbohydrates differently, and that includes oats. While they’re a nutritious choice, they can affect individuals in different ways. However, here are some tips that have helped us and hopefully can help make oats work for you too.
Strategies to Make Oats Work for You:
Combine Oats with Protein and Fat
Eating oats alongside a source of protein or fat helps slow digestion. For example, pair your oatmeal with foods like Greek yoghurt, nuts and seeds, or a spoonful of nut butter. The added protein and fat will again slow digestion and reduce the risk of blood sugar spikes.
Choose less processed oats
We always opt for rolled oats as they are easy to cook, and have gone through less processing meaning more of their nutritional value remains. An extra note is that I also always buy organic oats due to the heavy use of pesticides in farming oats.
Limit high-sugar or high-carb toppings
Toppings high in sugar or carbs increase blood sugar spikes and make it harder for more stable levels to be achieved. Try switching these for fresh fruit or spices like cinnamon or pumpkin spice which add sweetness without the same impact.
Adjust Portion Sizes
If you find that a large bowl of oats causes a spike in your blood sugar, try cutting down the portion size, swap some of the oats for seeds like chia or flax, or add more toppings which are protein or fibre-rich ingredients.
Monitor Blood Sugar Levels
After trying oats, keep an eye on your blood sugar readings 2-4 hours after eating to gauge your body’s response. This can help you adjust portion sizes and insulin strategies.
Replace some flour with oats
In baking, you can replace some flour with the same weight of porridge oats. This adds soluble fibre, which can help lower cholesterol and manage blood glucose.
Oats are a highly nutritious food that can be a valuable part of a diabetes-friendly diet, as long as you’re mindful of portion sizes and how your body reacts. By experimenting with different types of oats, pairing them with the right foods, and monitoring your blood sugar, you can enjoy all the benefits without worrying about blood sugar spikes.
Whether you’re enjoying oats for breakfast or as a tasty oaty snack throughout the day, incorporating this versatile food into your diet can provide long-term health benefits and help you manage your diabetes more effectively.
Sources
Oat-Based Foods: Chemical Constituents, Glycemic Index, and the Effect of Processing
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