Written by Dara Birnboim. Reviewed by Diana Licalzi, MS, RD, CDCES

The Benefits of Oats

Oats are a type of whole grain rich in complex carbohydrates. Unlike refined/processed carbs, which can exacerbate insulin resistance, whole complex carbs like those found in oats can actually help improve insulin sensitivity. Oats are also loaded with important vitamins, minerals, and antioxidant plant compounds such as manganese, phosphorus, and magnesium.

Beta-Glucan: The Star Compound

One compound, beta-glucan, has been shown to improve insulin sensitivity and significantly lower cholesterol. Beta-glucan is a type of soluble fiber found in oats that forms a gel-like substance in the digestive tract when consumed. This helps slow down the digestion and absorption of carbohydrates, including glucose. As a result, there's a more gradual and steady release of glucose into the bloodstream, which helps prevent sharp spikes in blood sugar levels after meals and keeps you fuller for longer.

Oats and Glycemic Index

Oats have a relatively low glycemic index (GI), which measures how quickly a food raises blood sugar levels. Foods with a lower GI are digested and absorbed more slowly, leading to a more gradual increase in blood sugar levels. Therefore, oatmeal can help keep blood sugar levels more stable throughout the day.

Lowers Type 2 Diabetes Risk and More 

Despite being a carbohydrate, oats are not to be feared. In fact, a systematic review and meta-analysis conducted by Wehrli et al. showed that those with higher oat intake (more than 5.7 g/day) had a significantly lower risk of developing type 2 diabetes compared to those with lower oat intake (less than 1.3 g/day) by 22%. [1]

Incorporating oats into your diet can have numerous health benefits beyond just managing diabetes. Research shows that oats can reduce the risk of heart disease, lower blood cholesterol levels, and improve gut health. Their high fiber content supports digestive health and helps maintain a healthy weight by promoting a feeling of fullness.

Types of Oats

Not all oats are created equal, though. There are four main types of oats: groats, steel-cut, rolled, and instant, each with its own pros and cons when it comes to managing blood sugar levels.

Groats

Oat groats are the least processed form of oats, consisting of the whole oat kernel with only the inedible hull removed. They have a chewy texture and take the longest to cook, but their minimal processing retains the highest nutritional value and has the lowest glycemic index. Groats are an excellent choice for those looking to maximize the health benefits of oats while managing their blood sugar levels.

Steel-Cut Oats

Steel-cut oats are the next least processed and have the next lowest glycemic index. They take longer to cook but are well worth the wait for their health benefits.

Rolled Oats

Rolled oats are slightly more processed than steel-cut oats but still retain much of their nutritional value. They are a good choice for those who need a quicker cooking time but still want to manage their blood sugar levels effectively.

Instant Oats

Instant oats are the most processed and can lead to a quicker rise in blood sugar. Although convenient, they are best avoided or consumed sparingly by those managing type 2 diabetes.

8 Tips for Eating Oats with Type 2 Diabetes

If you find that oatmeal is causing high blood sugar levels, here are some effective tips to make your oats more well-balanced and blood-sugar-friendly. 

1. Opt for Groats or Steel-Cut Oats

Choose groats or steel-cut oats over rolled or instant varieties to minimize the impact on blood sugar levels. They take longer to cook but are worth the effort for their lower glycemic impact.

2. Pair with Protein and Healthy Fats

To further slow down the glucose response and balance out your bowl, be sure to add a source of protein, such as protein powder or unsweetened yogurt, to your oatmeal.

3. Be Mindful of Quantity

Stick to recommended serving sizes, typically around ½ cup of cooked oats per serving, to manage carbohydrate intake.

4. Bulk it Up with Veggies

If you cut back on the quantity of oats, an easy way to bulk it up is to add non-starchy veggies like cauliflower rice, zucchini, or carrots (think zucchini bread or carrot cake-style oats).

5. Add More Fiber

Enhance the fiber content of your oatmeal by incorporating toppings like chia seeds or hemp seeds, which can help slow down the absorption of glucose.

6. Add Cinnamon 

There is some research that suggests adding cinnamon to your meal can help lower the post-meal blood sugar response. Sprinkle on some cinnamon to reap those benefits.

7. Avoid Added Sugars

When selecting oatmeal, opt for plain varieties and avoid prepared or packaged options that contain added sugars, as these can lead to spikes in blood sugar levels.

8. Stay Active

Moving your body after eating, such as taking a brisk walk, can aid in regulating blood sugar levels and improving insulin sensitivity.

Oatmeal can be a nutritious and delicious part of a diabetes-friendly diet when prepared thoughtfully. By choosing the right type of oats, adding nutritious toppings, and following tips to manage blood sugar levels, you can enjoy this classic breakfast without compromising your health.

References 

[1] https://www.mdpi.com/2072-6643/7/12/5536