People with diabetes experience abnormal blood glucose levels. Fortunately, there are several easy and effective ways to manage diabetes and they don’t require a lot of expense, time, and energy. Oatmeal has several benefits for people with diabetes and it’s also a great breakfast option. Let’s now look at the multiple benefits of oatmeal for diabetes.
Why Oatmeal For Diabetes?
Many doctors and healthcare professionals recommend oatmeal for diabetic patients. Here are the reasons why they do so!
Oatmeal With Low GI Score
The glycemic index is a way to estimate how foods cause an increase in blood glucose. Foods with lower glycemic scores are the ideal ones for helping you keep your blood sugar levels stable. Oat foods such as oatmeal and muesli are made up of steel-cut and rolled oats. These foods will typically not raise your blood glucose level as much as the high glycemic foods.
Benefits of Oatmeal
1. Rich in Fiber
Here’s yet another advantage of oatmeal for diabetes.
Fiber plays a major role in proper bowel movement, which is important for diabetics. So, they must include lots of fiber in their diets. Oatmeal is rich in fiber content and it also makes you feel full for longer periods.
Adults should take at least 25 to 30 grams of fiber every day, but most adults don’t even come closer to this quantity.
2. For a Healthy Heart
People suffering from diabetes need some ways to control other conditions, such as high cholesterol. Oats may help them control diabetes and cholesterol. The beta-glucans present in oats reduce the bad cholesterol level present in the body and it will keep the good cholesterol at the perfect level.
3. Satisfied Meal
Here’s another advantage of oatmeal for diabetes. It will keep your stomach satiated for a longer period. So, it will help avoid unnecessary snacking throughout the day. This has a direct impact on weight loss for overweight diabetics.
4. Nutritional Content
Although there are many ways to prepare oatmeal, the best procedure is stirring oats in boiled water. You just need to cook the oats under medium heat for 5 minutes.
One cup of oats contains the following nutrient and mineral values:
- Calories: 608
- Protein: 26 g
- Fats: 10 g
- Carbohydrates: 82 g
- Total fibers: 15 g
Minerals
- Iron: 8 mg
- Magnesium: 188 mg
- Potassium: 335 mg
- Calcium: 84 mg
- Zinc: 6 mg
If you are looking for healthy food choices, oats can help keep your diabetes under control.
Dietary Tips
Oatmeal can be a nutritious addition to your daily diet, but you may find it bland and without flavor. Thankfully, there are a few healthy ways to add some flavor to common oats and make it more enjoyable.
a. Spices
You can add cinnamon to oats. The sweet, smokey flavor of cinnamon makes your oatmeal more delicious
b. Milk
Some people add milk to their oats instead of hot water, and it gives the oatmeal a thick consistency and a rich flavor.
c. Fruits and Nuts
Berries, bananas, or crushed nuts can be used to add texture and rich flavor to oatmeal.
d. Smoothies
A lite-cooked oatmeal can be the perfect addition to a smoothie for breakfast. It adds extra thickness and this may help the person feel more satisfied.
Beware of Allergies
Some people might be allergic to oats that contain gluten. These people must think about taking gluten-free oats.
Consume in Moderation
Oatmeal for diabetes is recommended. However, oatmeal is high in carbohydrates, so people with diabetes should consume it in moderation for a healthy life. Also, people monitoring their blood sugar levels must watch out for the added ingredients in oats.
