Is Oatmeal a beneficial option with prediabetes?
Whole grains can be a part of a heart healthy eating plan, but how does it impact blood sugars? Learn ways to incorporate oats with prediabetes and diabetes keeping you full, satisfied, and balanced.
Is oatmeal off limits as a meal when you have prediabetes? Let's talk about the components of oatmeal and ways to incorporate it without the impact on spiking glucose.
Oatmeal is a whole grain rich in fiber, especially soluble fiber known for lipid lowering and blood sugar stabilizing effects. It is also rich in vitamins, and minerals like potassium, calcium, magnesium, iron, and zinc.
Oatmeal is mainly carbohydrate (about 30 grams per cup), but the fiber containing components keeps the blood sugar rise more slowly, keeping you fuller longer. The fiber in oats, beta glucan causes gradual glucose release. Whole grains have been shown to decrease inflammation in the body reducing risks for chronic conditions.
Steel cut oats are best for prediabetes and diabetes due to the least processed version, maintaining the fiber factor intact. The oats are cut with steel blades instead of a steaming and flattening process. Instant oats have been cut and rolled into smaller pieces for quick cooking, increasing the glycemic index.
Toppings are important to consider when making oatmeal, and keeping it blood sugar friendly!
If you would like to add fruit, stick to fresh fruit over dried fruit for better blood sugar outcomes. Keep portions in check, like a handful or 1/2 cup. Berries are lower in natural sugars so opt for them more often.
Try adding some protein, like nuts, seeds, nutbutters, plain greek yogurt or an egg on top or on the side. Try chia seeds, hemp seeds, ground flax, walnuts, almonds to name a few...
Cinnamon and spices add amazing flavor, and have health benefits too. Try to avoid flavored oatmeals with added sugars. If you need to sweeten as a flavor enhancer, stick to a small amount of a non-nutritive sweetener like stevia or monkfruit. A little goes a long way with the artificial and non-nutritive sweeteners, they taste sweeter than sugar (with no sugar added!), and have 3x the sweet flavor so use lightly and enjoy.
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