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Home » Blog » Exploring the Benefits of Oatmeal in Managing Diabetes

Exploring the Benefits of Oatmeal in Managing Diabetes

Traditionally hailed as a comforting cornerstone of a wholesome breakfast, oatmeal often loses its appeal for individuals managing diabetes due to concerns about elevated blood sugar levels. Despite its carbohydrate richness, diabetes educators and dietitians, don’t advocate avoiding oatmeal outright.

Here are some of the Health Potential of Oatmeal for Diabetics

1. Improved Blood Sugar Control:

Recent research, underscores the substantial evidence supporting the positive impact of oats on reducing overall blood sugar levels in individuals with well-controlled and less well-controlled type 2 diabetes. The credit goes to beta-glucans, a specific fiber in oats, which slows glucose release into the bloodstream by prolonging digestion and curbing liver glucose production.

Note: Opt for unprocessed oats, like oat groats or steel-cut oats, for optimal benefits, as they outshine processed counterparts in blood sugar regulation.

2. Reinforcement of Heart Health

Concerns about high LDL cholesterol levels and cardiovascular disease find an ally in oats. Beta-glucans, once again, come to the rescue by forming a gel-like substance that clears artery-clogging cholesterol from our intestines, with added benefits of removing cholesterol from blood vessels and promoting heart-protective fatty acids.

3. Alleviation of Digestive Woes

Bid farewell to constipation discomfort with a daily intake of 1-1/2 ounces of oats, providing significant relief within two weeks, as shown in a study. The positive effects were consistent, regardless of how individuals prepared their oatmeal.

Enhancing Your Oatmeal Experience

To optimize blood sugar impact, consider unconventional additions like nuts, seeds, or savory options with fats and proteins. Experiment with flavors, textures, and meal times to make oatmeal a versatile and enjoyable part of your diet.

What to Include:

  • Nuts and nut butters
  • Seeds like almonds, walnuts, flax seed, pumpkin seeds
  • Savory options with chicken or vegetable stock, chopped vegetables, and a fried egg
  • Creamy additions like yogurt, butter, ghee, or cream cheese

What to Avoid:

  • Fast-acting sugars like maple syrup, rice syrup, juices, honey, or white/brown sugar
  • Opt for natural sweetness with fresh or defrosted fruit, berry jam, or preserves, paired with high-protein toppings.

Choosing the Right Oats: For maximum blood sugar benefits, prioritize steel-cut or whole kernel oats. If time is a constraint, prepare a weekly batch and reheat portions each morning. If unprocessed options are limited, opt for instant, rolled, or quick oats, ensuring they are free from added sugars and mitigating potential blood sugar spikes with protein-rich toppings like nuts or seeds.”

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Oliver Sterling
Oliver Sterling