If you are a diabetic patient or want to keep the blood sugar level of someone close to you under control, then this question must have come to your mind whether it would be right to eat oatmeal or not. You must have heard that oatmeal is very beneficial for the heart, but is it also good for diabetes patients? The answer is yes, but when eaten in the right way. Let us know in detail how oatmeal can be beneficial for diabetes patients and what things are important to keep in mind while eating it.
Why is oatmeal beneficial in diabetes?
Oatmeal is rich in fibre and protein so it can help control blood sugar. It is effective in preventing sudden blood glucose spikes after eating, making it an excellent option for diabetes patients. Eating oatmeal reduces haemoglobin A1C levels, which keeps blood sugar levels under control.
Another big benefit of oatmeal is that it improves insulin sensitivity. This means that the insulin in the body works more effectively, which prevents blood sugar from rising too quickly. In addition, the soluble fibre called beta-glucan present in oatmeal helps release glucose slowly in the body, which leads to feeling full for a longer period and reduces the desire to eat more.
Other health benefits of oatmeal
Oatmeal is not only healthy for diabetes patients but also everyone. It is beneficial for the body in many ways, such as:
- Keeps the heart healthy: Eating oatmeal reduces bad cholesterol (LDL) in the body and increases good cholesterol (HDL), which reduces the risk of heart disease.
- Helps in weight control: After eating oatmeal, the stomach feels full for a long time, which reduces the habit of eating frequently and helps in weight loss.
- Strengthens the immune system: The antioxidants and phytochemicals present in it help in increasing the immunity of the body.
- Prevention of cancer: Some elements found in oatmeal can help prevent the growth of cancer cells in the body.
When can oatmeal be harmful?
Oatmeal is good for health, but it will be beneficial only if it is eaten in the right way. Many times people add more sugar, honey, chocolate syrup, cream or sweet fruits to oatmeal, due to which can be harmful to diabetes patients. If a more processed version of oatmeal like instant oats is eaten, then it can have a rapid effect on blood sugar. Therefore, steel-cut oats or rolled oats should be eaten as they are less processed and release sugar slowly in the body.
Which is the best oatmeal for diabetes patients?
If you are a diabetic patient, then you should choose the natural form of oats. Steel-cut oats are the best option as they are the least processed and do not let the blood sugar rise rapidly. Old-fashioned rolled oats are also fine, but instant oats should be avoided as they have less nutrition and can increase blood sugar rapidly.
How to make healthy oatmeal for diabetic patients?
If you want to make oatmeal healthy and diabetes friendly, you can add the following things to it:
- Nuts and seeds: Adding almonds, walnuts, flax seeds and chia seeds increases the amount of fibre and protein.
- Less sweet fruits: Add low-glycemic index fruits like blueberries, strawberries, apples, and pears.
- To increase protein: You can make oatmeal with skimmed milk, almond milk or Greek yoghurt.
- Spices: Adding cinnamon or nutmeg will increase the sweetness and there will be no need to add extra sugar.
- If you like a cold breakfast, you can make overnight oats. Soak it in milk or water at night keep it in the fridge and eat it with nuts and fruits in the morning.
What to eat if you don’t like oatmeal?
If you are not happy with the taste of oatmeal or want to try something else, some healthy alternatives can be good for diabetics. Such as:
- Chia seed pudding: It is rich in fibre and omega-3.
- Low-fat cottage cheese and berries: It is an excellent source of protein and fibre.
- Quinoa: This is also an excellent high-fiber and protein-rich grain.
- Hummus and boiled egg: It is rich in protein and healthy fats and keeps blood sugar under control.
- Mixed nuts: Eating a handful of nuts also provides good nutrition to the body.
Oatmeal can be a great option for diabetics, but it is important to eat it in the right way. Avoid processed and sweetened oats and include steel-cut or rolled oats in your diet. It can be made even more nutritious by adding the right amount of fibre, protein and healthy fats.