Oats and diabetes management -
Oatmeal is one of the food options that diabetics can enjoy in the morning. But you should know that even though oatmeal and diabetes are a safe combination, it comes with a set of rules you must follow. HealthShots contacted Khushboo Jain Tibrewala , a nutritionist and diabetes educator, to know all about oatmeal and diabetes.
Tibrewala says oatmeal is very good for diabetics, mainly because of a soluble fibre called Beta Glucan. This fibre found in oats slows down blood glucose spike, keeps you full for hours and has shown improved satiation. In general, diabetics should avoid eating starchy foods after sunset.
This is because the body is naturally sluggish at this point, reducing your energy requirements. Add to that, the fact that most of us are seated, watching TV or reading at night.
So, not just oatmeal, all cereals like wheat, rice, millets and quinoa should be avoided in dinner millet recipes for diabetics. Oatmeal is a fantastic way of stabilising blood glucose levels and aiding in fat loss, says Tibrewala, founder of The Health Pantry.
You can enjoy the health benefits of oats if you follow these simple rules:. You can add a small portion of a dry fruit like dates, raisins, cranberries and figs.
Coconut or almond milk is a great option. You may need to add some powdered psyllium husk to get the right texture.
Garnish with 3 to 4 chopped raw almonds. Let this mixture cool. Natalia Ningthoujam has written on various subjects - from music to films and fashion to lifestyle - as a journalist in her career that started in After getting stories from the crime scene, police headquarters, and conducting interviews with celebrities, she is now writing on health and wellness which has become her focus area.
Read More. A previous review and meta-analysis examined trials in which people with type 2 diabetes ate oatmeal for breakfast versus control groups that ate non-oat-containing foods, such as white bread.
The authors added that people with type 2 diabetes who ate oats had lower total cholesterol levels. Another review of controlled trials found that oat-enriched diets were associated with an average reduction of LDL cholesterol by 4.
When it comes to your type 2 diabetes diet, not all oats are created equal. All oatmeal originates from oat groats, which are the whole kernels harvested before being stripped of their hulls. Oat groats are processed further into different types of oats that can be used for oatmeal, according to Harvard Health Publishing.
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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Medically Reviewed. Lynn Grieger, RDN, CDCES. Its versatile nature and health benefits never go out of style. Next up video playing in 10 seconds.
Oatmeal can doabetes a nutritious addition to a balanced Ozts. Choosing Ad processed oats and Oats and diabetes management toppings high in sugar or carbs can support healthy blood sugar levels. Nutrient-dense food pyramid is high in fiber and nutrients but low in saturated and trans fats and sugar and can help you maintain a healthy blood sugar level. 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. For those grappling with diabetes, dietary manayement become an essential Oats and diabetes management aand Oats and diabetes management the Oats and diabetes management. They have to diabetse how each food will diabeges their Kiwi fruit infused water recipes sugar levels. In this comprehensive article, we will mmanagement down the facts and myths about oatmeal and diabetes. In diabetes, blood sugar levels can get too high, causing various health complications. Hence, it becomes essential for people with diabetes to consider their diet carefully. The goal is to balance carbohydrate intake which affects blood sugar levels the most, with proteins, fats and fiber which have less immediate impact. Among various foods, carbohydrate-rich foods have the most significant impact on blood sugar levels.
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