Can Diabetics Eat Oatmeal?

Can Diabetics Eat Oatmeal?

If you have diabetes or are cooking for someone who does, knowing what ingredients to add to the menu can be confusing. While several foods can be enjoyed on a diabetes meal plan, several others should be avoided. When searching for healthy and wholesome foods, many people with diabetes wonder if oatmeal falls within that category. Whether you already enjoy oatmeal regularly or wish to eat it more often, you'll be happy to know that most bowls of oats are considered diabetic-friendly. Naturally rich in nutrients and low in fat, continue scrolling to find out more about oatmeal and its nutritional properties.

What Is Diabetes?

Before determining what foods diabetics can and cannot eat, let's better understand what diabetes is. In general, diabetes is a disease that occurs when your blood glucose, a.k.a. blood sugar, is too high. How does this happen? Blood glucose is your body's primary source of energy, and it's received through the food you eat. When foods rich in glucose are consumed, insulin, a naturally produced hormone, helps extract the glucose from the food and deliver it to your cells for energy. However, if your body doesn't produce enough insulin, glucose may stay in your blood, never reaching your cells. Over time, this build-up of glucose can cause health problems. While diabetes has no cure, there are ways that you can manage it to remain healthy and strong.

Different Types of Diabetes

Man using glucometer, checking blood sugar level There are a few different types of diabetes, each uniquely affecting the body. The three most common types are type 1, type 2 and gestational diabetes.

Type 1 Diabetes

Type 1 diabetes occurs when your body doesn't make insulin. Instead, your immune system attacks the cells in your pancreas that make insulin, preventing production in the first place. Usually diagnosed in children, type 1 diabetes typically requires daily insulin shots.

Type 2 Diabetes

Type 2 diabetes occurs when your body doesn't produce enough insulin or when it doesn't absorb it well. This type of diabetes can be diagnosed at any age and is relatively common, especially amongst middle-aged and older people.

Gestational Diabetes

Gestational diabetes is a type of diabetes that some women develop when pregnant. More often than not, this form of diabetes goes away after the baby is born. However, once you've had gestational diabetes, you are at a greater risk of developing type 2 diabetes later in life.

What Does a Diabetes Diet Include?

When creating a healthy meal plan, you'll want to stick to dishes that use nutritious and wholesome foods. Additionally, most diabetics find that sticking to regular mealtimes is key to feeling great throughout the day. A diabetes diet should include food that is naturally rich in nutrients and low in fat and calories. Vegetables, whole grains and fruits are crucial elements of this diet and are the best eating plan for nearly everyone.

The Importance of a Meal Plan

Person Hand Filling Meal Plan In Notebook At Wooden Desk Aside from the several health benefits that eating whole foods provides, developing a healthy meal plan will allow you to better control your blood sugar. When you overeat or enjoy a diet rich in extra calories, your body creates a rise in blood glucose, leading to severe problems and symptoms. Making balanced food choices and tracking your eating habits is a great way to ensure that your blood sugar levels remain in a safe range.

How Does Oatmeal Fit Into a Diabetes Diet?

Can diabetics eat oatmeal? Yes. Oatmeal is a breakfast staple considered an excellent addition to a diabetes diet. A whole grain, oats are a source of fiber, essential minerals and nutrients. All of which are an integral part of a healthy diet. What's more, the soluble fiber found in oats can help control blood sugar levels, preventing any potential problems or symptoms. Oatmeal is a simple way to sneak more oats into your diet. From sweet breakfast dishes like Baked Pear Oatmeal to tasty lunch or dinner options like this Cheesy Oatmeal, oatmeal is a versatile food that can easily be adjusted to your taste preferences and dietary needs.

Additional Recommended Foods

Aside from oatmeal, several other nutritious foods can be incorporated into a diabetes diet. Here's a quick overview of the healthiest options.
  • Fruits
  • Vegetables
  • Whole Grains
  • Legumes
  • Low-fat dairy
  • Nuts
  • Fish
  • Good fats (avocados, olive oil, peanut oil)

Foods to Avoid

Man refuses to eat junk food Like certain foods should be incorporated into a diabetes diet, there are also foods that people with diabetes should avoid. From saturated fat to sodium, these are a few of the most commonly avoided foods when following a diabetes diet.

Saturated Fats

Foods like high-fat dairy products, hot dogs, sausage and bacon contain a large number of saturated fats, and consuming them often isn't advised when following a diabetes-friendly diet.

Trans Fats

Trans fats are commonly found in processed snacks, baked goods and products like margarine. These foods can be damaging to blood cholesterol levels. Therefore, when following a diabetes-friendly diet, you'll want to consume as little trans fat as possible.

Cholesterol

For individuals with diabetes, it's essential to limit the amount of cholesterol they consume. Organ meats, egg yolks and high-fat dairy products are often the foods highest in cholesterol.

Sodium

Too much sodium can quickly raise blood pressure. When following a diabetes diet, aim to lower the amount of sodium you consume.

Tips to Better Enjoy Oatmeal on a Diabetes Diet

Oatmeal is an excellent food to enjoy if you have diabetes. Still, there are a few tips that you can follow to ensure that your bowl of oatmeal remains as healthy as possible.

Incorporate a Healthy Protein or Fat

Greek Yogurt, oatmeal and fruits Incorporating proteins and healthy fats like eggs, nut butter, Greek yogurt and nuts will work alongside the oatmeal to help stabilize your blood sugar.

Stick to Old-Fashioned or Steel Cut Oats

When following a diabetes diet, fiber is extremely valuable. Old-Fashioned Rolled Oats and Steel Cut Oats typically contain a higher amount of soluble fiber, which will help better regulate blood sugar and slow digestion to leave you feeling healthy and energized.

Add Cinnamon

Cinnamon is an excellent add-in for individuals with and without diabetes. Cinnamon is loaded with antioxidants and boasts anti-inflammatory properties that contribute to heart health. In addition, adding cinnamon to your oatmeal may help improve one's sensitivity to insulin, ultimately lowering blood sugar levels.

Mix in Fresh Berries

If you want to sweeten oatmeal without adding processed sugars or syrups, try adding berries to your next recipe. Berries can be used as a natural sweetener and contain antioxidants and nutrients essential to excellent health.

Stick to Low-Fat Milk or Unsweetened Milk Alternatives

When following a diabetes diet, you'll need to be cautious of how many fats you're consuming. Because dairy usually contains high amounts of fat, you'll want to use low-fat milk instead. Water and unsweetened milk alternatives can also be used to cook up a bowl of oats without overloading the dish with fats.

Avoid Prepackaged or Sweetened Instant Oatmeal

When cooking for people with diabetes, avoid using pre packaged and sweetened instant oatmeal. Many of these oatmeal varieties contain added sugar and salt, which isn't beneficial for individuals who have diabetes. What's more, they also have less soluble fiberone of the primary aspects of oatmeal that makes it so great for you!

Limit the Amount of Dried Fruit You Add

Oatmeal porridge with nuts and dried fruits When selecting dried fruit to add to your oatmeal, choose a type that's unsweetened and all-natural. Dried fruit can contain a high amount of carbohydrates, so you'll want to be mindful about your portions.

Steer Clear of Sweeteners

Everyone loves a sweet bowl of oatmeal, but what most people don't consider is that adding sweeteners like honey, brown sugar and syrup to oatmeal can significantly raise blood glucose levels. However, by carefully selecting the ingredients you add, you can safely create a naturally sweet and low-calorie bowl of oats.

Avoid Cream

Like high-fat milk, cream should also be avoided when making a diabetic-friendly bowl of oatmeal. Try adding mashed banana or avocado instead to create a creamy bowl of oats without cream. Now that you know that oatmeal is safe for people with diabetes to eat, you'll want to find a great-tasting oatmeal recipe to try out. We love making oatmeal at Bob's Red Mill and have enjoyed dozens of great-tasting recipes over the years. To find an oatmeal recipe that your entire family can enjoy, visit our online recipe book at Bobsredmill.com. We can't wait to see what you come up with. From everyone at Bob's Red Mill, we wish you a healthy and happy day! Do you have diabetes or cook for someone who does? We'd love to hear more about how you follow a diabetes diet when cooking oatmeal. Share your favorite diabetic-friendly oat recipes with us in the comments below!
Bob's Red Mill
May 02 2022

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