The "queen of cereals" is a great grain for diabetics.

Not only are these nuts nutritious and filling, but their low glycemic index and soluble fiber may offer specific benefits for people with type 2 diabetes.

Is it good for diabetics to eat oats?

Whole oats have a low glycemic index (GI), are digested and metabolized more slowly. According to the United States Department of Agriculture (USDA), oats are a grain rich in fiber along with essential minerals such as magnesium, potassium, calcium, phosphorus, zinc and iron.

Not only are oats nutritious and filling, they may also offer specific benefits for people with type 2 diabetes.

According to MedlinePlus (the online information site of the US National Library of Medicine), adults with type 2 diabetes may benefit from eating whole grains like oats because they help lower blood sugar and cholesterol.

In addition, soluble fiber in oats helps achieve blood sugar goals, weight control...

Benefits of oats for diabetics

Helps control blood sugar

According to a 2022 analysis by the University of Toronto, Canada, based on 8 studies, about 400 participants, showed that beta-glucan (a type of soluble fiber found in oats) increases digestion time and slows the release of glucose (sugar) in the small intestine. Thanks to that, beta-glucan can improve post-meal and fasting blood sugar levels in people with type 2 diabetes.

Helps lose weight

Oats are low in calories and rich in fiber, which increases the feeling of fullness for longer, reduces cravings, and aids in weight loss. Diabetics can supplement at least 10g of fiber per meal from foods such as oatmeal, whole grains, fruits, vegetables, and beans.

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.

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 your risk of heart problems.

Oats also help reduce high cholesterol levels, which can lead to heart disease. A 2015 review of 16 studies from Sichuan University in China found that people with type 2 diabetes who ate oatmeal for breakfast for 12 weeks had lower levels of bad cholesterol (LDL) and total cholesterol. They also had lower blood glucose (sugar) levels.

Diabetics should be careful when eating oats

Oatmeal is a good food for diabetics, especially when used to replace other carbohydrate-rich, sugary breakfasts.

However, if you choose prepackaged oatmeal or instant oatmeal with added sugar and salt or eat too much at once, it can increase your blood sugar levels.

So be sure to choose old-fashioned or steel-cut oats, which are the least processed form of oats. These contain higher amounts of soluble fiber, which helps regulate blood sugar better, and are minimally processed to slow digestion.