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.

Shutterstock

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.

Sign up for our newsletter!

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

Reading today

Even doctors can miss this type of cancer: 6 symptoms to watch out for

Waste of money: 6 common mistakes that make your face cream useless

Glasses are Chinese, technology is ours. Kamila Zarubina on how import substitution occurs in medicine

What to do if blood pressure drops sharply: instructions from a cardiologist

Not a bag, but an oversize: psychologist Danina explained the secret of the popularity of sizeless clothing

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.