What is the ideal oatmeal for people with diabetes. How does steel-cut oatmeal compare to other varieties. Which toppings can enhance oatmeal’s nutritional benefits for diabetics. Why is oatmeal generally recommended for blood sugar control.

Understanding Diabetes and the Importance of Diet

Diabetes affects approximately 34.2 million adults in the United States, making it the seventh leading cause of death. For individuals living with this condition, careful management of diet is crucial. Selecting the right foods, particularly those with a low glycemic index, can significantly impact blood sugar levels and overall health.

When it comes to breakfast options, oatmeal frequently emerges as a top recommendation for people with diabetes. However, not all oatmeal varieties are created equal in terms of their effects on blood glucose. Understanding the differences between various types of oatmeal can help diabetics make informed choices to better manage their condition.

Steel-Cut Oatmeal: The Superior Choice for Diabetics

Among the various types of oatmeal available, steel-cut oatmeal stands out as the optimal choice for individuals with diabetes. Also known as Irish oats or coarse oats, steel-cut oatmeal is produced by cutting oats with small steel blades. This minimal processing results in a product that takes longer to cook and has a chewier texture compared to rolled or instant oats.

Why is steel-cut oatmeal particularly beneficial for diabetics? The answer lies in its composition and how it affects blood sugar levels:

• Lower glycemic index (around 53)
• Higher fiber content
• Slower digestion and metabolism
• Gradual rise in blood glucose levels

Leah Johnston, RD at SRW, explains, “It’s the beta-glucan fiber in oats that has a significant effect on reducing blood sugar and insulin response. Carbs with fiber take longer to digest and metabolize and, in turn, blood glucose doesn’t rise as quickly.”

Nutritional Benefits of Steel-Cut Oatmeal

Steel-cut oatmeal offers a range of nutritional benefits that extend beyond blood sugar management. These include:

• Complex carbohydrates
• High fiber content
• Moderate protein
• Essential vitamins and minerals
• Antioxidant properties

Johnston highlights that steel-cut oats contain 24 phenolic compounds with antioxidant properties. One such compound, avenanthramide, is found almost exclusively in oats and helps reduce inflammation in the body. This anti-inflammatory action may also lower the risk of cardiovascular complications associated with diabetes.

Comparing Oatmeal Varieties: Steel-Cut vs. Rolled Oats

While steel-cut oatmeal emerges as the top choice for diabetics, rolled oats also offer benefits. How do these two varieties compare?

• Steel-cut oats:
  • Glycemic index: Around 53
  • Least processed
  • Higher nutritional value
  • Longer cooking time
  • Chewier texture
• Rolled oats:
  • Glycemic index: Around 57
  • Slightly more processed (steamed and flattened)
  • Quicker cooking time
  • Softer texture

While rolled oats are a good alternative, their slightly higher glycemic index and additional processing make them a second choice compared to steel-cut oats for those prioritizing blood sugar management.

Enhancing Oatmeal: Diabetic-Friendly Toppings and Add-Ins

Plain oatmeal can be bland, but there are numerous ways to enhance its flavor while maintaining its health benefits for diabetics. Consider these diabetic-friendly toppings and add-ins:

• Fresh fruit (instead of dried fruit, which has higher sugar content)
• Nuts (almonds, walnuts)
• Seeds (chia seeds, flax seeds)
• Unsweetened coconut
• Greek yogurt
• Cottage cheese

Johnston recommends these additions not only for flavor but also for their nutritional benefits: “They will add healthy fats to keep you fuller for longer and help manage blood sugar.” Additionally, nuts and seeds provide omega-3 fatty acids, further supporting overall health.

The Role of Oatmeal in Overall Health Management

Beyond its benefits for diabetics, oatmeal offers numerous health advantages for the general population. These include:

• Heart health support
• Improved digestion
• Weight management
• Reduced inflammation
• Potential cancer risk reduction

Johnston emphasizes, “Not only will you avoid big blood sugar spikes, but oats also have a little protein and are rich in vitamins and minerals.” The combination of these nutrients and compounds makes oatmeal a powerful tool in promoting overall health and potentially reducing the risk of various chronic diseases.

Choosing the Right Pre-Made Oatmeal Options

For those seeking convenience, pre-made oatmeal options can be a suitable choice, provided they are selected carefully. When evaluating pre-made oatmeals, consider the following factors:

• Sugar content (aim for low or no added sugars)
• Fiber content (higher is better)
• Protein content
• Sodium levels
• Overall calorie count

One example of a diabetic-friendly pre-made option is a plain, unsweetened instant oatmeal with 100 calories, 3 grams of fiber, and no added sugars per serving. Such products provide a quick and easy breakfast solution without compromising on blood sugar management goals.

Tips for Selecting and Preparing Oatmeal

To maximize the benefits of oatmeal for blood sugar control, consider these tips:

1. Choose steel-cut oats when possible, or opt for rolled oats as a second choice.
2. Avoid instant oatmeals with added sugars or artificial sweeteners.
3. Prepare oatmeal with water or unsweetened plant-based milk for fewer calories.
4. Add protein sources like Greek yogurt or a scoop of protein powder to increase satiety.
5. Incorporate healthy fats through nuts or seeds to slow digestion and improve nutrient absorption.
6. Experiment with spices like cinnamon or nutmeg for flavor without added sugars.
7. Prepare larger batches and refrigerate for quick, ready-to-eat portions throughout the week.

Incorporating Oatmeal into a Diabetic-Friendly Meal Plan

While oatmeal is an excellent breakfast choice for diabetics, it’s essential to consider how it fits into an overall meal plan. Here are some strategies for incorporating oatmeal into a diabetic-friendly diet:

• Balance oatmeal with protein sources to create a complete meal
• Monitor portion sizes to maintain appropriate carbohydrate intake
• Use oatmeal as a base for savory dishes, such as oat risotto or oat pilaf
• Incorporate oats into baked goods as a partial flour replacement
• Use oats as a coating for baked chicken or fish for a crunchy, high-fiber alternative to breadcrumbs

By creatively integrating oatmeal into various meals and snacks, individuals with diabetes can enjoy its benefits throughout the day while maintaining dietary variety.

Sample Diabetic-Friendly Oatmeal Recipes

To inspire your culinary creativity, here are a few diabetic-friendly oatmeal recipes:

1. Apple Cinnamon Steel-Cut Oatmeal: Combine steel-cut oats with diced apples, cinnamon, and a touch of stevia for sweetness.
2. Savory Mushroom and Herb Oatmeal: Cook steel-cut oats in vegetable broth, then top with sautéed mushrooms, fresh herbs, and a sprinkle of Parmesan cheese.
3. Berry Almond Overnight Oats: Mix rolled oats with unsweetened almond milk, chia seeds, and a handful of mixed berries. Refrigerate overnight and top with sliced almonds before serving.
4. Pumpkin Spice Protein Oatmeal: Stir canned pumpkin puree and pumpkin pie spice into cooked steel-cut oats, then add a scoop of vanilla protein powder for extra nutrition.
5. Zucchini Bread Oatmeal: Grate zucchini into cooking steel-cut oats, then add cinnamon, nutmeg, and chopped walnuts for a vegetable-packed breakfast.

These recipes demonstrate the versatility of oatmeal and how it can be adapted to suit various taste preferences while maintaining its blood sugar-friendly properties.

The Future of Oatmeal Research and Diabetes Management

As research in nutrition and diabetes management continues to evolve, oatmeal remains a subject of scientific interest. Current and future areas of study include:

• The impact of different oat varieties on long-term blood sugar control
• The potential role of oat-derived compounds in diabetes prevention
• Interactions between oats and the gut microbiome in relation to metabolic health
• Development of new oat-based products specifically designed for diabetes management
• The effects of various oat preparation methods on nutrient availability and glycemic response

These ongoing investigations may lead to even more targeted recommendations for oatmeal consumption in diabetes management, potentially uncovering additional benefits or optimal preparation methods.

Personalized Nutrition Approaches

While general guidelines provide a solid foundation for diabetes management, the future of nutritional therapy lies in personalized approaches. Factors that may influence individual responses to oatmeal consumption include:

• Genetic variations affecting carbohydrate metabolism
• Differences in gut microbiome composition
• Variations in insulin sensitivity
• Comorbid conditions that may impact nutrient absorption or metabolism
• Individual lifestyle factors such as activity level and stress

As personalized nutrition becomes more accessible, individuals with diabetes may receive more tailored recommendations for oatmeal consumption based on their unique physiological profile.

Addressing Common Concerns About Oatmeal and Diabetes

Despite the numerous benefits of oatmeal for diabetes management, some individuals may have concerns or misconceptions. Let’s address some common questions:

Can oatmeal raise blood sugar too much?

While oatmeal does contain carbohydrates, its high fiber content and low glycemic index make it a suitable choice for most people with diabetes. However, portion control remains important, and individual responses may vary. Monitoring blood glucose levels after consuming oatmeal can help determine personal tolerance.

Is oatmeal suitable for all types of diabetes?

Oatmeal can be beneficial for both type 1 and type 2 diabetes when consumed as part of a balanced diet. However, individuals with type 1 diabetes should be particularly mindful of portion sizes and may need to adjust insulin dosages accordingly.

How often can diabetics eat oatmeal?

There’s no strict limit on how often diabetics can consume oatmeal. Many find that including it in their daily breakfast routine helps maintain stable blood sugar levels. As with any food, variety in the diet is important, so alternating oatmeal with other nutritious breakfast options can ensure a well-rounded nutrient intake.

Can flavored instant oatmeals be part of a diabetic diet?

While plain, unsweetened oatmeal is the best choice, some flavored instant oatmeals can be incorporated into a diabetic diet if chosen carefully. Look for options with minimal added sugars and moderate portion sizes. Better yet, create your own flavored oatmeal using whole oats and natural, low-sugar additions.

By understanding these concerns and approaching oatmeal consumption thoughtfully, individuals with diabetes can confidently include this nutritious food in their diet, reaping its many health benefits while effectively managing their blood sugar levels.

The #1 Best Oatmeal to Eat If You Have Diabetes, Says Dietitian — Eat This Not That

Around 34.2 million U.S. adults have diabetes. It’s considered the seventh leading cause of death in America, and while everyone should be mindful of what they’re eating, those with diabetes have to be even more careful to effectively manage the disease. Being mindful of the food they eat means that diabetics can’t just buy any type of food, but they have to consider what will be the best for their blood sugar. When it comes to oatmeal, the overwhelmingly best type for diabetics to eat is steel-cut oatmeal.

Steel-cut oatmeal, also known as Irish oats or coarse oats, differs from rolled oatmeal in that the oats are cut using smaller steel blades, resulting in oats that take longer to cook and have a chewier consistency than rolled oats that you’d find in instant oatmeal.

“[Oats] are complex carbohydrates meaning they are full of fiber,” says Leah Johnston, RD at SRW. “It’s the beta-glucan fiber in oats that has a significant effect on reducing blood sugar and insulin response. Carbs with fiber take longer to digest and metabolize and, in turn, blood glucose doesn’t rise as quickly.”6254a4d1642c605c54bf1cab17d50f1e

Not only is steel-cut oatmeal the best option for anyone who has diabetes and is trying to keep their blood sugar low, but they’re also one of the healthiest options for oatmeal overall, according to Johnston.

“While oats in any form are truly good for your health, steel-cut oats are the least processed of all the types of oats and therefore offer slightly more nutritional value and a lower glycemic index of about 53,” says Johnston.

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Johnston says that rolled oats would also be a good option, although they are slightly processed, as rolled oats have been both steamed and flattened, and are just slightly higher than steel-cut oats on the glycemic index, coming in at around 57.

If the flavor of oatmeal isn’t enough, there are a host of toppings that can be added to help enhance the taste, while keeping the dish a healthy choice. Johnston says that there are plenty of diabetic-friendly options to help spruce up a morning bowl of oatmeal, including fresh fruit rather than dried fruit, as dried fruit has a higher sugar content and more calories than the same serving of fresh fruit. She also recommends toppings like almonds, walnuts, chia seeds, and flax seeds.

“[They] will add healthy fats to keep you fuller for longer and help manage blood sugar,” Johnston says.

Additionally, Johnston says that they will also add omega-3 fatty acids to the dish. Other healthy and diabetic-friendly additions include unsweetened coconut, Greek yogurt, and cottage cheese, according to Johnston.

While there are great oatmeal options for diabetics, Johnston adds that oatmeal is a healthy breakfast option in general.

“Not only will you avoid big blood sugar spikes, but oats also have a little protein and are rich in vitamins and minerals,” says Johnston. “There are 24 phenolic compounds found in oats — plant compounds that have antioxidant properties. A polyphenol called avenanthramide is found almost exclusively in oats and helps reduce inflammation in the body. Its anti-inflammatory action may also reduce the risk of known diabetes cardiovascular complications, such as lowered heart disease.”

For more tips for diabetics, read these next:

• The Best Breakfast Foods to Eat If You Have Diabetes, Says Dietitian
• These 3 Foods May Lower Your Risk of Diabetes, New Study Suggests
• This Is The Best Weight Loss Diet If You Have Diabetes, New Study Says

Erin Yarnall

Erin Yarnall is a freelance reporter from the Chicago area. Read more about Erin

The Best Oatmeals for Your Blood Sugar—Ranked! — Eat This Not That

Start searching for the best breakfasts for your blood sugar and you’ll soon find oatmeal rises to the top. (In fact, it’s our number one choice!) With a low glycemic index and tons of soluble fiber, it’s just about the perfect breakfast for people with diabetes and prediabetes.

Of course, the best oatmeal for your blood glucose is technically plain oatmeal—but none of us would say a bowl of oats soaked in water is our favorite breakfast. (There’s a reason gruel is usually thought of as prison food.) Fortunately, when you want some flavor in your morning bowl—but don’t want to tip the balance of your blood sugar—you do have plenty of options.

Try these seven tasty pre-made oatmeals, ranked in order of their benefits for blood sugar. Then, for more tasty steps, check out our list of 9 Best Oatmeal Recipes for a Longer Life.

Courtesy of Hy-Vee

Per 1 packet: 100 calories, 2 g fat (0 g saturated fat), 190 mg sodium, 19 g carbs (3 g fiber, 0 g sugar), 3 g protein

At 100 calories, 3 grams of fiber, and nary a sugar in sight, Hy-Vee’s Sugar-Free Maple & Brown Sugar Instant Oatmeal won’t spike your blood glucose even a little. So how do you get maple and brown sugar flavor without any actual sugar? The secret here is Splenda (aka sucralose), the zero-calorie sweetener that doesn’t impact blood sugar.

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Courtesy of Better Oats

Per 1 pouch: 100 calories, 2 g fat (0 g saturated fat), 210 mg sodium, 18 g carbs (3 g fiber, <1 g sugar), 4 g protein

When an epic Cinnabon isn’t a realistic breakfast for your blood sugar, make a healthier choice with Better Oats’ 100-Calorie Cinnamon Roll Oatmeal. Sweetened with a hint of real sugar and a bit of sucralose, this one comes in at less than 1 grams of total sugar and 18 grams of carbs. Three grams of fiber help slow your blood sugar roll, too.

Courtesy of Nature’s Path

Per 1 packet: 140 calories, 4 g fat (1.5 g saturated fat), 1 mg sodium, 22 g carbs (5 g fiber, 1 g sugar), 5 g protein

And now for something completely different! Nature’s Path’s Golden Turmeric Superfood Oatmeal takes the golden milk latte trend and applies it to oatmeal. (Because why not?) A generous 5 grams of fiber improves glycemic response, and a pinch of coconut sugar adds just 1 gram of total sugar. Meanwhile, the entire cup contains 22 grams of carbs—far less than many flavored oatmeals. 6254a4d1642c605c54bf1cab17d50f1e

Turmeric, ginger, and cinnamon also lend their anti-inflammatory goodness to this heat-and-go oatmeal. This might be especially beneficial for people with diabetes. Research shows that inflammation can cause insulin resistance—and vice versa.

Courtesy of Umpqua

Per 1 container: 230 calories, 6 g fat (<1 g saturated fat), 5 mg sodium, 36 g carbs (7 g fiber, 2 g sugar), 9 g protein

With the right mix of fruits, who needs added sugar? Umpqua Oats’ Blueberry Apple Unsweetened Oatmeal Cups, sweetened only with dried apples and freeze-dried wild blueberries, prove that fruit can do the trick all on its own.

This cup clocks in with a larger serving size (and, therefore, more calories and carbs)—but the zero grams of added sugar, 2 grams of total sugar, and 7 grams of fiber mean it is still a solid choice for your blood sugar. And here’s a fun fact: wild blueberries are extra-high in antioxidants, which reduce inflammation.

Courtesy of Purely Elizabeth

Per 1/3 cup: 160 calories, 4 g fat (0. 5 g saturated fat), 0 mg sodium, 26 g carbs (4 g fiber, 2 g sugar), 5 g protein

Purely Elizabeth’s Apple Cinnamon Pecan provides a unique mixture of oats, pecans, quinoa, flax seeds, and amaranth. It’s a whole foods dream that gets its sweetness only from dried apples. And here’s a blood sugar bonus: a 2013 study in the journal BMJ found that eating more apples was associated with a reduced risk of type 2 diabetes.

Want more reasons to eat an apple a day? Check out 7 Ways Apples Can Help You Lose Weight.

Courtesy of Quaker

Per 1 packet: 110 calories, 2 g fat (0 g saturated fat), 150 mg sodium, 23 g carbs (3 g fiber, 4 g sugar), 3 g protein

Monk fruit is a natural sweetener that has little to no impact on blood sugar. Even though it’s an up-and-coming ingredient, it hasn’t made its way into very many foods in the U.S. market just yet. Quaker’s Lower Sugar Apples and Cinnamon Instant Oatmeal is one place to find it!

Packaged in low-calorie packets, this oatmeal uses both sugar and monk fruit to amp up its cinnamon-apple flavor. Here, you’ll find just 2 grams of added sugar, 4 grams of total sugar, 3 grams of fiber, and 23 grams of carbs.

Courtesy of Mush

Per 1 container: 210 calories, 8 g fat (6 g saturated fat), 130 mg sodium, 31 g carbs (4 g fiber, 7 g sugar), 5 g protein

Mush Ready To Eat Oats Strawberry comes with the advantage of being delicious either hot or cold. Just pull these soaked oat cups out of the fridge and eat ’em whichever way you like! Mush’s strawberry flavor is their best choice for blood sugar. Because real strawberries and fruit juice provide sweetness here, this one has zero grams of added sugars. But its total of 7 grams of sugar put it lower on the totem pole of blood sugar-friendly oatmeals.

Sarah Garone, NDTR

Sarah Garone, NDTR, is a registered nutrition and dietetic technician, and a health, nutrition, and food writer. Read more about Sarah

Named the most useful porridge for diabetics – and it’s not oatmeal

It is able to control blood glucose levels. This reduces the risk of developing diabetes, and for those who already suffer from this disease, it is easier to control their sugar levels.

July 30, 20219

Source:

Photo by Chris Ainsworth on Unsplash

Scientifically – millet, in everyday life – millet. All these positive properties are his merit. We often prefer oatmeal or buckwheat porridge, but millet is not inferior to them in usefulness, and even surpasses them in some parameters.

Scientists conducted a large-scale study and came to the conclusion that millet can claim the title of the most useful porridge. At the same time, it can have a particularly positive effect on the condition of people diagnosed with diabetes. It is excellent at controlling blood glucose levels.

“We built on research that we did in 11 countries,” scientists from the International Crops Research Institute for the Semi-Arid Tropics (India) and the University of Reading (UK) reported in the medical journal Frontiers in Nutrition. — We reviewed 80 published studies, of which 65 were conducted with more than 1,000 participants. Our analysis is the largest systematic review on this topic.”

As it turned out, millet porridge has been tried more than once to be ranked among the most useful. And more than once, scientists have been able to prove that it does an excellent job of controlling glucose levels and reduces the risk of developing and developing diabetes.

Source:

unsplash.com. “Those who were diagnosed with pre-diabetes had a 17 percent decrease in glucose, going from pre-diabetic to normal.”

But millet porridge can be not only a medicine, but also an excellent remedy for a figure. Since she has a rather low average glycemic index – only 52.7. This is thirty percent lower than rice and 14 percent lower than corn. At the same time, the glycemic index remains low during any culinary processing – steaming, boiling, baking. The scientists plan to prepare recommendations on the preparation of suitable millet dishes for those who suffer from diabetes and pre-diabetes, as well as for the prevention of the disease.

“The global health crisis of undernutrition and overnutrition is a sign that our food systems need fixing,” said Jacqueline Hughes, Director General of the International Crops Research Institute for the Semi-Arid Tropics. “Millet is part of the solution to malnutrition, human health, natural resource degradation and climate change.”

Text author: Alena Bezmenova

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TOP 5 most useful cereals for diabetes – Hooray! Cooks

Porridge is a controversial product in the diet of a person with diabetes. On the one hand, they serve as a source of good, “slow” carbohydrates, which perfectly saturate, provide a feeling of satiety for a long time and at the same time moderately increase blood glucose levels. On the other hand, any porridge is a combination of starches, and the level of these substances in cereals reaches 80 percent. Starch, getting into the body, is transformed into glucose, and it is absorbed into the blood.

“It is important to be careful when it comes to cereals in diabetes mellitus,” says dietitian, candidate of medical sciences Alexander Miller. “You shouldn’t overeat them.”

Porridges are useful for diabetes, but they should be eaten in moderation (Photo: Pixabay.com)

The optimal mode of eating cereals is once a day, in the morning. A carbohydrate-rich breakfast will give you energy in the morning. Of all the cereals on the market, you should pay attention to only five.

1. Buckwheat

The most favorite cereal for diabetics, which is even considered a cure for this disease. There is a diet in which people eat only it and stop injecting insulin, noting good health and disease control.

There is a healthy grain in this diet. Last year, Canadian scientists proved that in addition to an ideal set of amino acids and a rich spectrum of vitamins, buckwheat contains the substance chiro-inositol. Thanks to him, buckwheat blocks the absorption of its own sugars: starch is transformed into glucose, and chiro-inositol reduces its concentration in the blood by 20 percent. In any case, such results were shown by experiments on rats suffering from diabetes mellitus.

Buckwheat porridge is rich in protein and lowers blood sugar (Photo: Pixabay.com)

Two conclusions should be drawn from this experiment.

1. Chiro-inositol in buckwheat is extremely beneficial for diabetics. However, it is not known whether its concentration will be sufficient for a person from eating a plate of buckwheat porridge. Perhaps scientists will isolate this substance in the form of a concentrate and use it to lower blood sugar levels. But this is just a perspective.
2. You need to eat buckwheat, but in moderation. You should not use cereals for breakfast, lunch and dinner, and even more so consider it a cure for diabetes. Refusal of insulin injections causes enormous harm to the body and can lead to tragic consequences.

Buckwheat porridge is the most useful for diabetes. It has a low glycemic index, moderately increases blood sugar levels and blocks the increase in glucose itself.

2. Oatmeal

This cereal has no medicinal, sugar-lowering effect. She’s good for a different reason. The starch content in oatmeal is lower than in other cereals. Due to this, it causes a decrease in glucose levels to a lesser extent. It also contains beta-glucan, these are dietary fibers that perform important work in the intestines.

Oatmeal is rich in dietary fiber – beta-glucan (Photo: Pixabay.com)

Beta-glucan cleanses the intestines, absorbing waste and toxins, and removes them from the body. It also binds cholesterol, reducing the cholesterol load of the diet. In the United States, oatmeal packages often indicate that the dietary fiber from oatmeal can reduce the risk of obesity, diabetes, and cardiovascular disease. But you can get this effect only if you cook oatmeal in water without sugar. And eat only cereals, which need to be boiled for at least 20-30 minutes.

3. Rice

Not all rice is good. White polished rice is a pure carbohydrate, without vitamins and fiber. It acts on the body like semolina or a white bun: it rapidly increases glucose levels and brings nothing but a mass of empty calories.

Another thing is brown, long-grain rice. This is a storehouse of fiber and B vitamins. Despite the high percentage of starches, it is considered a dietary product. Rough shell fiber reduces the intensity of glucose absorption into the blood.

4. Millet

Hypoallergenic porridge is useful for diabetes. It has a lipotropic effect: it prevents the absorption of fat from the intestines into the blood. Millet improves digestion due to its high fiber content. And it enriches the diet with B vitamins and microelements, among which there are especially a lot of magnesium and calcium.

Millet should be avoided if you have low stomach acid, as it will aggravate the problem.

5. Spelled

She is spelled wheat, a relative of the most popular cereal crop, from which it differs in a tougher grain. Spelled contains a huge amount of fiber and trace elements, rich in phosphorus, zinc, potassium and iron. Of particular value to it is the content of folic and nicotinic acids. Both take part in the work of the endocrine system, stimulating the work of the pancreas.

Spelled and wheat are cereals useful for diabetes (Photo: Pixabay.com)

Wheat has similar properties to spelled, so you can eat spelled and wheat porridge with diabetes.