Are Oats Good For Diabetes?
Are Oats Good For Diabetes? Oats make a very good breakfast, no doubt about it. If you’re going to have oats for breakfast every day, it’s a good thing because they contain a lot of fiber, they are quite filling, and help with satiety. It also depends on the type of oats you consume. Not all oats are the same. For example, oats are generally classified into rolled oats and steel-cut oats.
Are Oats Good For Diabetes
Rolled oats are the traditional type. The outer inedible portion is removed, and what remains is the rest of the oats. If they aren’t treated with anything else and are eaten whole, they contain a lot of fiber, phytonutrients, and essential vitamins and minerals. Rolled oats take some time to cook and digest, which means they don’t cause a rapid spike in blood sugar, and their glycemic index remains low.
However, to increase shelf life and make cooking easier, oats are sometimes processed into easy-cook or instant oats. These processed oats often have a higher glycemic index, and some nutrients are lost during processing. It’s similar to how brown rice, with its husk, is healthier than highly polished white rice.
The more polished the rice, the worse it is for people with diabetes, as the glycemic index increases. Oats follow the same principle. Traditional oats are better because they are absorbed slowly, don’t cause high blood sugar spikes, and retain more nutrients, making them a good meal choice.
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Steel-cut oats are also a good option. Steel-cut oats are also beneficial because they are simply cut oats, and if they are not processed further, they remain whole, retaining their nutrients. A simple way to remember this is to ask if there is oat bran in it. Bran is the outer covering, and if you are consuming whole oats, they contain a bit of bran.
This makes them similar to brown rice, which is healthier, and the glycemic index is much lower. This is suitable for people with diabetes, helps with weight loss, is good for blood pressure, and is heart-friendly. Some studies even suggest that oats can help prevent colon cancer.
Therefore, I recommend oats, but make sure to choose the right type. Avoid oats that are very easy to cook, easy to digest, and highly processed, as they are not suitable for people with diabetes and can cause blood sugar levels to rise.
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One of the special things about oats is that they contain beta-glucans, which are nutritionally beneficial and good for gut health. Beta-glucans improve gut microbiota, increase good bacteria, prevent constipation, and help with normal bowel movements. They also reduce the risk of colonic cancer and are heart-healthy. Overall, for people with diabetes, oats rank high as a nutritious breakfast option.
Which is better for diabetics, steel cut or rolled oats?
Oatmeal is a healthy option for breakfast, lunch, dinner, or a snack. Oats are a whole grain, gluten-free, and high in fiber. Half a cup of cooked oatmeal contains 5 grams of fiber and can help reduce LDL cholesterol. In the United States, three types of oats are available: steel-cut, regular rolled (also known as old-fashioned), and quick-cooking or instant rolled oats. Regular rolled oats, or old-fashioned oats, are whole oat groats that are steamed and rolled, typically taking around 10 minutes to cook.
They are commonly used in recipes like oatmeal cookies. Quick-cooking and instant rolled oats are also whole oat groats but are cut, steamed, and rolled differently. Quick-cooking oats are cut, steamed, and rolled, while instant oats are cut, pre-cooked, rolled, and dried, taking just 1 to 3 minutes to cook.
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Steel-cut oats have gained popularity in the U.S. in recent years. These are whole oat groats cut into pieces to reduce cooking time, which ranges from 10 to 40 minutes depending on the method used. All four types of oats have similar nutritional value. For instance, 50 grams of oats have approximately 190 calories, less than 1 gram of saturated fat, less than 10 milligrams of sodium, no cholesterol, and 5 grams of fiber.
The biggest difference between these oats is the amount of processing and cooking time. Steel-cut oats are the least processed and take the longest to cook, while instant oats are the most processed and cook in the shortest time. As processing increases, cooking time decreases, but the texture and flavor are also affected.
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