You can enjoy oats served warm as oatmeal or cold as overnight oats. Whatever the temperature, oats may be a nutritious alternative to typical breakfast choices like cold cereal that contains added sugar. Both options typically include add-ins like nuts or fruit.

You can make oatmeal ahead of time and reheat it for a quick breakfast. You typically make overnight oats hours or days in advance. Oat groats, which are oat kernels with the husks removed, make up oatmeal. Oats are whole grains and contain fiber and plant-based protein. The National Institute of Diabetes and Digestive and Kidney Diseases recommends that half of the grains you consume in a day be whole grains.

The more processed the oats are, as in the case of instant oats, the faster your body digests the oats, and the faster your blood sugar can potentially increase. Steel-cut and rolled oats are less processed options. Eating oatmeal can spike blood sugar levels if you choose instant oatmeal with added sugar or consume too much at once.

Oatmeal may negatively affect health in those with gastroparesis , a health condition that causes delayed gastric emptying. For those with diabetes and gastroparesis, the fiber in oatmeal can slow stomach emptying. Eating oatmeal can support diabetes management, especially if you eat it to replace other high carb, high sugar breakfast choices.

Choosing certain types of oats and preparation methods can increase the positive health benefits of oatmeal.

These can include:. Some types of oatmeal and preparation methods may reduce the nutritional benefits of oatmeal or cause increases in your blood sugar. Suggestions on what to avoid can include:. This can help with weight loss and weight management goals. When prepared correctly, oatmeal has many advantages that can be beneficial for many people.

Those with diabetes may benefit from replacing other highly refined, sweetened breakfast cereals. As with all carbohydrate sources, be sure to pay attention to portion sizes.

Be sure to monitor your blood sugar to see how oatmeal affects you. Diabetes affects people differently. The more processed the oats, the less beneficial fiber they contain. Steel-cut oats are best for type 2 diabetes because they are the least-processed version of oat groats.

But rolled oats are still better than instant versions. Oatmeal from rolled oats has a GI score of 55 per serving, while instant oatmeal has a score of 79, as Harvard Health Publishing notes.

Where a food falls on the GI suggests the effect that food may have on blood sugar levels, but the GI does not take all aspects of the food, including portion size, into account. Glycemic load GL , on the other hand, offers a more complete picture of how a food eaten in a specific portion is likely to affect your blood sugar level, according to Oregon State University.

In a sense, compared with GI, GL is a more precise way to determine whether certain foods consumed in moderation may impact blood sugar. According to previous data, published in the American Journal of Clinical Nutrition , rolled oats have a low GL of 9, while instant oats have a high GL of Keep in mind, though, that your individual response to foods can vary.

If you want a sweet bowl of oatmeal and some toppings, opt for fresh fruit over dried fruit, as the ADA notes. The latter has a much higher GI plus, portion sizes tend to be smaller, and less filling.

Nuts such as almonds and walnuts are also good for those with type 2 diabetes and add fiber, protein, and healthy types of fat to your meal. But keep your portions small, as these are high in calories and fat — the Cleveland Clinic says one serving is equivalent to 1 ounce, or about the size of the palm of your hand.

If you must use sweeteners other than fruit, the ADA suggests the following:. When it comes to oatmeal, cooking methods matter too. Health Conditions A-Z. Best Oils for Skin Complementary Approaches Emotional Wellness Fitness and Exercise Healthy Skin Online Therapy Reiki Healing Resilience Sleep Sexual Health Self Care Yoga Poses See All.

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Weinberg, Dr. An Integrative Medicine Approach to Diabetic Neuropathy. Zhang, K. Oat-Based Foods: Chemical Constituents, Glycemic Index, and the Effect of Processing.

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Mental Health. Metabolic Management. Nutrient Fact Sheets. Research Studies. Running Your Business. Women's Health. Lower Glycemic Index Oats have a low glycemic index , meaning they cause a slower and more gradual rise in blood sugar levels compared to refined carbohydrates.

High Fiber Content Oats are rich in soluble and insoluble fiber. Improved Insulin Sensitivity Research suggests that the beta-glucan found in oats may enhance insulin sensitivity.

Who Should Include More Oats in Their Diet? Incorporating More Oats into a Diabetes-Friendly Diet Oats are a nutritious and versatile food that can easily be incorporated into a diabetes-friendly diet.

Important Points to Keep in Mind Quantity and Portion Control: While oats can be a beneficial addition to a diabetes-friendly diet, it's essential to practice portion control and be mindful of overall carbohydrate intake. The information provided is not intended to be a substitute for professional medical advice.

Always consult with your doctor or other qualified healthcare provider before taking any dietary supplement or making any changes to your diet or exercise routine. Lab Tests in This Article No items found. References Amna Shehzad, Roshina Rabail, Munir, S. Subscribe to the Magazine for free.

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Oats have 51 grams of carbs, 13 grams of protein, 5 grams of fat, and 8 grams of fiber in 1 cup, making it one of the most nutrient dense foods you can eat.

Did we mention they're also delicious?!! Eating oatmeal as every meal may seem intimidating, but remember it's only for a few days! In summary, the Oatmeal Diet is one of the most simple and economical approach to managing diabetes and its symptoms. The evidence shows that oatmeal has a plethora of benefits, helping to lower cholesterol, encourage weight loss, and improve blood sugar.

Of course, no change in diet should be made without consulting your doctor first; they will be able to advise you on how best to monitor your insulin levels while eating this way. Once you've rebooted your blood sugar levels, maintain them with the help of Whole Harvest meals.

All our meals are whole food plant-based and contain zero oil and low sodium. This high carb low fat meal plan perfectly compliments this Oatmeal Diet.

Not to mention, Whole Harvest has its own nutritious oatmeal breakfast options! Share Share Link. What is the Oatmeal Diet? The Benefits of Oatmeal Oatmeal is nutritionally rich with high amounts of fiber, some protein, and a powerful blend of vitamins and minerals. Guidelines For a Successful Oatmeal Diet Eating oatmeal as every meal may seem intimidating, but remember it's only for a few days!

Before trying the Oatmeal Diet consult your doctor so they can closely monitor your Diabetes medication it will need to be reduced quickly. If you can, avoid highly processed oats such as quick cook oats and packets that include flavoring and dehydrated fruit.

To help stave off boredom, you can add a small amount of plain, fresh veggies to your meals as well. Drink plenty of water and remember Consult With Your Doctor!

Oatmeal Diet can be an attainable and very beneficial part of any health plan! After all, this whole grain is a good source of dietary fiber and is associated with a reduced risk of heart disease and weight loss.

Why does oatmeal spike blood sugar? Rolled and instant oats are processed foods , and both carry a more significant glycemic load. To speed up cook time, they have the outer husk removed and are flattened, pre-cooked, and toasted dry.

Instant oats are also milled to a smaller size, so they take even less time to prepare. But this convenience means your body breaks down both types of oats quickly, which means the carbohydrates in the oats are more rapidly converted to glucose and absorbed. That can lead to a blood sugar spike.

Structure of a wheat grain. A crash often follows a sudden rise in glucose as your body releases extra insulin to try to get back to homeostasis. That blood sugar dip is why you may feel hungry and sluggish soon after a high-carb breakfast.

This kind of eating could lead to overall health problems down the road. Then consider what you eat with the bowl of oatmeal.

Or you may add your own sweetener to rolled oats in the form of brown sugar, maple syrup, or high-glycemic fruit such as bananas or raisins. Either way, your bowl is likely heavy on sugar and light on protein and fiber , two essential nutrients that can help blunt the glucose-spiking effect of carbohydrates, leading to a lower blood sugar rise after a meal.

The Levels Team. If you love eating oatmeal, there are ways to enjoy it with less of a spike. Consider upgrading from rolled and instant oats to steel-cut oats or oat groats.

Groats are whole oat kernels—only the inedible outer hull has been removed. They also take the longest to cook of any type of oats.

Both groats and steel-cut oats are minimally processed and have an intact fiber-rich bran layer, which means your body digests them more slowly, and therefore your blood glucose will likely rise more slowly, too. But remember, glycemic response is highly individual, so while this simple swap may make a difference for some, steel-cut oats, despite their relatively higher fiber content and lower glycemic index compared to rolled or instant oats, can still spike blood glucose levels for many.

Another way to calm glucose response: top oats with foods rich in protein, fat, and fiber, such as the ones below. When you combine reasonable portion sizes of carbohydrates with protein, fat, and fiber, your morning bowl will have less impact on blood sugar.

This is because these nutrients help slow the digestion of carbohydrates and curb the release of glucose in the bloodstream. As a bonus, these ingredients also provide various vitamins, minerals, and antioxidants to support metabolic health. A better way to keep blood sugar stable is to avoid grains altogether.

Seeds such as chia, flax, and hemp can come together to create an alternative to oats perfect for any meal plan. This warm triple-seed pudding from nutritionist Kelly LeVeque is an excellent oatmeal substitute brimming with health benefits.

Heat almond milk in a pan over medium heat. Add chia, flax, and hemp, and stir with a silicone spatula as the mixture simmers. Serve warm in a bowl with toppings as desired.

Levels, the health tech company behind this blog, helps people improve their metabolic health by showing how food and lifestyle impact your blood sugar, using continuous glucose monitoring CGM , along with an app that offers personalized guidance and helps you build healthy habits.

Click here to learn more about Levels. Get updates, new articles, exclusive discounts, and more Email Required Phone This field is for validation purposes and should be left unchanged. Try these delicious—and glucose-friendly—breakfast options instead. Juno DeMelo. There are many reasons to skip regular dairy, but not every plant-based milk supports metabolic health.

Here's how to choose the right option for you.