Oats are a healthy breakfast option for everyone. Rich in fibre, it aids digestion and also helps maintain a healthy weight. Additionally, oats contain essential nutrients like vitamins, minerals, and antioxidants that contribute to heart health, reduce cholesterol, and support overall well-being.
However, before adding oats to your daily breakfast routine, there are a few considerations, especially for people watching their blood sugar levels. In an interaction with the OnlyMyHealth team, Venus Singh, Coach Lead - Clinical Operations, sugar.fit, sheds light.
Also Read: You Are Eating Your Oats Right? Here Are Some Tricks to Manage Your Weight with Oats
Can Oats Spike Blood Sugar Levels?![]()
The short answer is yes. Some individuals may experience a blood sugar spike if they consume oats for breakfast, says Singh.
Although oats can be a healthy option for people with diabetes due to their high fibre content, if eaten along with a protein source, it can raise blood sugar levels since it is high in carbohydrate.
Carbohydrates are one of the main macronutrients found in foods, including grains, fruits, vegetables, and dairy products. They are the body's primary source of energy and come in three main forms: sugars, starches, and fibres.
When people eat carbohydrates, they are first broken down into glucose, which enters the bloodstream and raises blood sugar levels. This prompts the pancreas to release insulin, a hormone that helps cells absorb glucose for energy. However, not all carbohydrates affect blood sugar the same way.
Simple carbohydrates, like those in sugary foods and refined grains, cause rapid spikes in blood sugar, while complex carbohydrates, such as whole grains and vegetables, break down more slowly, leading to steadier blood sugar levels. Therefore, while oats are rich in carbs, they can be made a part of a balanced diet.
It is important to note that different types of oatmeal affect blood sugar based on how they're processed. Singh says, “Steel-cut oats and rolled oats are less processed, so they take longer to digest, leading to a slower and more steady rise in blood sugar. On the other hand, instant oats are more processed, which means they’re digested faster and can cause a quicker spike in blood sugar.”
How To Incorporate Oats To Prevent Blood Sugar Spikes?![]()
There are different ways to prepare oats to keep blood sugar levels in check.
“Try adding a handful of nuts, like almonds or walnuts, or a teaspoon of chia seeds, which are great for adding healthy fats and fibre. Pairing oats with a source of protein, like a spoonful of peanut butter or Greek yoghurt or a boiled egg, can help slow down digestion. For a more Indian twist, mix oats with some dal, paneer, or veggies to make a savoury oats upma or khichdi, which can keep blood sugar levels steady throughout the day,” advises Singh.
Also Read: Diabetes Management: How To Keep Blood Glucose Level In Check
Are Oats Safe For People With Diabetes?![]()
According to the expert, oats are generally safe for people with prediabetes or diabetes. However, it’s important to keep an eye on how the body responds, and a good way to monitor this is by checking blood sugar levels using a glucometer or a CGm before and about two hours after eating oats. This will help to track how the body reacts and allow for any adjustments in portion size or adding toppings like nuts and seeds to keep blood sugar stable.