Starting your day with a bowl of oatmeal offers many health benefits.
However, the extent to which oats affect blood sugar depends on the type of oats and how they are prepared. Choosing the right oats can help control blood sugar better, starting with breakfast, according to the health website Health .
Minimally processed oats help stabilize blood sugar levels.
Oats are a source of carbohydrates, which are converted into glucose in the body and enter the bloodstream, thereby affecting blood sugar levels. The rate of increase depends on the degree of processing of the oats.
According to Rachael Ajmera, a nutritionist in the US, less processed oats like rolled oats are digested more slowly, helping blood sugar rise more gradually and stably.
Less processed oats, such as rolled oats, are digested more slowly, resulting in a more gradual and stable rise in blood sugar.
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Conversely, rolled oats or instant oats are typically absorbed quickly, causing blood sugar and insulin levels to rise more sharply after eating.
In addition, the ingredients used also have a significant impact. Adding sugar, jam, or other sweet toppings can increase carbohydrate intake, causing blood sugar to rise more quickly.
Glycemic index of each type of oatmeal
The glycemic index (GI) measures how quickly a carbohydrate-containing food raises blood sugar levels on a scale from 0 to 100. Foods with a high GI cause blood sugar to rise more rapidly.
Chopped oats have a glycemic index (GI) of around 53, which is low; rolled oats are at 56, which is medium; while instant oats have a GI of around 75, which is high. Those with a lower GI generally help to maintain stable blood sugar levels.
Nutritional value of oats
Rolled oats and coarsely ground oats have almost equivalent nutritional value. The difference lies in the rate of digestion. Coarsely ground oats are digested more slowly, which is beneficial for blood sugar control.
Instant oatmeal typically contains more calories and carbohydrates but less protein and fiber. This makes it a less healthy option.
People with diabetes can still eat oatmeal.
People with diabetes need to control their carbohydrate intake, especially processed carbohydrates. However, there's no need to eliminate oats entirely.
According to Dr. Stacy Heimburger (USA), minimally processed oats help slow down digestion, thereby limiting the increase in blood sugar and insulin levels after meals, leading to more stable blood sugar.
In addition, oats are rich in beta-glucan, a type of soluble fiber that can slow glucose absorption, thereby helping to keep blood sugar levels slightly elevated and better controlled after meals.
How eating oatmeal helps control blood sugar.
Choose chopped or rolled oats instead of instant oats to limit a rapid spike in blood sugar. A suitable serving size is about half a cup of dry oats per meal.
Incorporate foods rich in protein, healthy fats, and fiber, such as chia seeds, Greek yogurt, nut butter, or fresh fruit, to balance your nutrition. Limit added sugar, syrups, or sweetened dried fruit.
When choosing instant oatmeal, carefully read the ingredients and prioritize unsweetened or low-sugar options. Added sugar should be less than 4 grams per serving.