From the Guidelines
Oatmeal without sugar is a suitable breakfast option for individuals with diabetes or those at risk of developing diabetes, as it has a low to medium glycemic index and is rich in soluble fiber, which helps slow digestion and absorption of carbohydrates. According to the most recent and highest quality study 1, carbohydrate intake from whole grains, such as oatmeal, is preferred over other sources, especially those containing added sugars. The study recommends that people with diabetes and those at risk should avoid sugar-sweetened beverages and minimize the consumption of foods with added sugar. Some key points to consider when consuming oatmeal as a breakfast option for individuals with diabetes or those at risk of developing diabetes include:
- Choosing plain, unflavored oatmeal to avoid added sugars
- Being mindful of portion sizes, typically 1/2 to 3/4 cup dry oats
- Adding protein sources like nuts, seeds, or a dollop of Greek yogurt to slow carbohydrate absorption and improve blood sugar response
- Avoiding pre-packaged flavored oatmeal varieties, which often contain added sugars
- Adding flavor with cinnamon, fresh berries, or a small amount of natural sweetener if necessary As stated in 1, monitoring carbohydrate intake and choosing nutrient-dense, high-fiber foods, such as oatmeal, can help achieve glycemic control and improve overall health. Additionally, 1 recommends that people with diabetes should consume at least the amount of fiber and whole grains recommended for the general public, and that substituting low-glycemic load foods, such as oatmeal, for higher-glycemic load foods may modestly improve glycemic control. It's also important to note that regular consumption of oatmeal as part of a balanced diet may help with weight management and reduce cardiovascular risk factors, both important considerations for diabetic individuals, as mentioned in 1.
From the Research
Oatmeal and Blood Sugar Spiking
- Oatmeal is a complex carbohydrate that can cause a gradual increase in blood sugar levels, but the extent of this increase depends on various factors, such as the type of oatmeal, portion size, and individual tolerance 2, 3.
- There is no direct evidence to suggest that oatmeal without sugar causes significant blood sugar spiking, but it can still affect blood glucose levels in individuals with diabetes or those at risk of developing diabetes 4, 5.
Suitability of Oatmeal for Individuals with Diabetes
- Oatmeal can be a suitable breakfast option for individuals with diabetes or those at risk of developing diabetes, as it is rich in fiber, which can help slow down the digestion and absorption of carbohydrates, reducing the impact on blood sugar levels 4, 6.
- However, it is essential to consider the glycemic index of oatmeal, which can vary depending on the type and cooking method, and to balance it with other nutrient-dense foods to maintain optimal blood sugar control 3, 5.
Key Considerations
- Portion control is crucial when consuming oatmeal, as large portions can lead to excessive carbohydrate intake and potentially cause blood sugar spiking 2, 4.
- Individuals with diabetes or those at risk of developing diabetes should monitor their blood sugar levels and adjust their diet accordingly, taking into account the carbohydrate content and glycemic index of oatmeal 5, 6.