Is it good for diabetics to eat oats?
Oats are a good choice for diabetics. With a low glycemic index (GI below 55), rich in soluble fiber and beneficial compounds, it helps to control blood sugar stably. This is an ideal food for breakfast instead of rice or cornmeal which has a high GI (over 70).
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Fiber from oatmeal plays an important role in controlling blood sugar for people with diabetes. According to the American Diabetes Association, people with diabetes should eat a minimum of 25-30 grams of fiber per day. Adding this food to the diabetic diet helps maintain stable blood sugar control. Furthermore, fiber helps create a feeling of fullness for a long time, helps control cravings and can help in weight loss and maintaining blood sugar balance.
According to research from the Federal University of Lavras in Brazil, oatmeal contains beta-glucan, which can reduce high blood sugar and cholesterol. Research from Sichuan University in China has also shown that eating oatmeal can improve insulin sensitivity.
Therefore, diabetics eating oats helps control blood sugar levels, increase insulin sensitivity and reduce bad cholesterol.
4 great benefits of oats for diabetics
Helps lose weight
Oats are low in calories and high in fiber, which increases feelings of fullness, reduces cravings, and aids in weight loss. Diabetics can get at least 10 grams of fiber per meal from foods such as oatmeal, whole grains, fruits, vegetables, and legumes. Low fiber intake can lead to constipation.
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Helps reduce inflammation
Oats contain avenanthramide compounds that help diabetics reduce inflammation, helping to prevent the disease from progressing. According to a 2014 study by the University of Aberdeen, UK, on 22 diabetics, a diet rich in oats reduced microparticles in blood platelets. These microparticles contribute to increased blood sugar and inflammation.
Helps reduce the risk of heart disease
According to the National Institute of Diabetes and Digestive and Kidney Diseases, heart disease is a common complication of type 2 diabetes. Eating high-fiber, anti-inflammatory foods like oats can help reduce the risk of heart problems. In addition, oats also promote the reduction of high cholesterol levels - a factor that causes heart disease.
Helps control blood sugar
Whole oats have a low glycemic index (GI), which means they are digested and metabolized more slowly. The high fiber content in oats helps control blood sugar. In addition, beta-glucan (a soluble fiber found in oats) increases digestion time and slows the release of glucose (sugar) in the small intestine. As a result, beta-glucan can improve post-meal and fasting blood sugar levels in people with type 2 diabetes.
How should diabetics eat oats for best results?
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- Patients should choose whole grain oats, steel cut oats, groats or whole oatmeal. Avoid processed, instant types because they contain high GI sugars that increase blood sugar levels more quickly.
- For side dishes with oatmeal, choose fresh fruit and nuts such as almonds and walnuts instead of dried fruit or other sugary foods to avoid increasing blood sugar.
- Diabetics should eat oatmeal in the morning, when the body needs the most energy during the day.
Source: https://giadinh.suckhoedoisong.vn/loai-hat-nguoi-benh-tieu-duong-nen-an-de-kiem-soat-duong-huyet-tang-do-nhay-cua-insulin-va-giam-cholesterol-xau-172240613164802332.htm
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