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Key takeaways
- Oatmeal is a healthy, fiber-rich food that supports blood sugar control.
- Avoid sugary toppings like brown sugar and honey to keep oatmeal healthy.
- Use healthier alternatives such as berries, cinnamon and flaxseed for flavor without added sugar.
Oatmeal affects blood sugar levels, but its soluble fiber helps slow digestion, leading to a more gradual increase. However, specific additions can reduce this advantage.
Does oatmeal raise your blood sugar?
Oatmeal generally causes a rise in blood sugar levels. However, oats are a good source of soluble fiber called beta-glucan. Beta-glucan may help reduce blood sugar spikes after eating. This improves insulin sensitivity and maintains glycemic control.
A 2015 study found that consuming oatmeal led to improvements blood sugar, insulin sensitivity and lipid levels compared to a control meal.
Oatmeal can also be a good breakfast for people with or without diabetes. A 2020 study found that oatmeal reduced blood sugar and improved insulin sensitivity in people with type 2 diabetes.
Why some foods raise your blood sugar more than others
Blood sugar, also known as glucoseis your body’s main priority fuel source, but not all foods affect it in the same way.
In people with diabetes, the body either doesn’t produce enough insulin or can’t use it as efficiently. As a result, glucose tends to stay in the blood instead of entering cells where it is needed to produce energy. Over time, high blood sugar can lead to serious health complications.
THE glycemic index is a measurement ranging from 0 to 100 that indicates how quickly a particular food can raise blood sugar levels. Foods with a low glycemic index cause blood sugar to rise slowly, while foods with a high glycemic index cause blood sugar to rise quickly.
Nutritional value of oatmeal
| Nutrition Facts of Cooked Oatmeal (½ cup, water based) | |
|---|---|
| Nutrient | Amount |
| Calories | 140 |
| Fat | 2.5 grams (g) |
| Fiber | 4g |
| Carbohydrates | 28g |
| Protein | 5g |
| Glycemic Index | 55 |
Factors That Affect Blood Glucose Response to Oats
Add oats boosts fiber and whole grains while keeping you full. Toppings can enhance the flavor but can also affect blood sugar levels. Here are the factors that influence the glycemic response of oatmeal:
- Portion size: The serving size of oatmeal is half a cup of dried oats. Follow portion size recommendations to reduce the risk of blood sugar spikes.
- Sweet oat toppings: Popular additions to oatmeal, such as brown or white sugar, honey, and maple syrup, can significantly affect blood sugar response. Don’t add them to your oatmeal. Try spices like cinnamon and nutmeg, as well as berries and flaxseed.
- Preparation: Add oats to other foods for added fiber and flavor. Try adding oats to yogurt or incorporating them into muffins or cookies for a nutritious treat.
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