Eat Oatmeal Every Day
Need I say more? Give your cardiovascular system a present, every morning, with a bowl of oatmeal for lower blood pressure. Heres how i make it: One cup of water, one handful of oats, one big dollop of honey into a pot. Bring to a boil and then turn off the heat and let cool for 5 to 10 minutes. Add a chopped up banana or a handful of berries and enjoy. There is no better way than to start your day.
Lowering your blood pressure naturally without the use of prescription medications is a mixture of good diet, exercise and not being too stressed.
For more information on the amazing benefits of oats and how best to use them to your advantage read our article here:How do oats help reduce blood pressure?
What Are The Health Benefits Of Oats
Oatmeal is made of oat, rolled or steel-cut, cooked in a warm liquid such as water or milk. A hot bowl of oatmeal can be like a warm hug, and most people love it for its flavor, nutritional value, and health benefits.
It can also be a great option for those trying to lose weight as it can help control hunger levels due to its high water and soluble fiber content.
The fiber content is also the key to why oats are often hailed as a great option for people living with diabetes because fiber in the intestines can slow the absorption of sugar and therefore prevent sharp rises in blood sugar and insulin levels after eating a meal.
Steel Cut Or Irish Oats
Steel-cut oats, also known as Irish oats, are most similar to the original, unprocessed oat groat. The groats are cut into bits using big steel blades to produce steel-cut oats. Compared to rolled or instant oats, they have a rougher, chewier texture and a nuttier flavor.
Additionally, they require more time to prepare the typical cooking time ranges from 15 to 30 minutes.
They have a slightly high fiber content because they have undergone the least processing. The total fiber content present in a 40g serving of steel-cut oats is 4g, and 2g is soluble fiber.
They also have a lower GI of 53, which means that they are absorbed and digested more slowly by the body, causing blood sugar levels to rise more gradually.
Steel-cut oats are the best option for those trying to better regulate their blood sugar.
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How To Use Oatmeal For Diabetes
Make sure you are eating unsweetened oats and not flavoured ones. Add a source of healthy fats like walnuts, almonds, chia seeds, hemp seeds or pecans. Moreover, these nuts add a little bit of protein too. Here are a few recipes of oats, which can help you include this healthy food in more ways than one.
Wheat Bread Thats Isnt A Whole Grain
Again, whole grains are better than refined or highly processed grains. But make sure thats what you are actually choosing, rather than a product that seems like a whole grainbut really isnt. With so many bread options on store shelves, its easy to become swayed by label claimslike brands labeled wheat or made with whole grain.This is very different from 100 percent whole-grain foods, says Palinski-Wade. Read the ingredients list and make sure that the first item listed is 100 percent whole grain, she says.
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Avoid Instant Packaged Oats
Eating oatmeal that is packaged or available in an instant form is not good for someone who has diabetes because they are loaded with sugar and may contain artificial flavors. Always read your product labels before purchasing.
Also, as these oats are processed, they will be digested easily and can spike blood sugar quickly when compared to whole grain oats.
Is Oatmeal Good For People Living With Diabetes
Oatmeal is often hailed as a great breakfast option and you might have been told that oatmeal is especially good for people living with diabetes.
But is that really true? Is oatmeal a good choice when it comes to diabetes management or will it wreak havoc on your blood sugars?
In this article, well have a look at why oatmeal is often recommended for people living with diabetes, how it generally impacts blood sugars and what type of oats, if any, you should add to your daily routine.
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Carbohydrates And Blood Sugar
When people eat a food containing carbohydrates, the digestive system breaks down the digestible ones into sugar, which enters the blood.
- As blood sugar levels rise, the pancreas produces insulin, a hormone that prompts cells to absorb blood sugar for energy or storage.
- As cells absorb blood sugar, levels in the bloodstream begin to fall.
- When this happens, the pancreas start making glucagon, a hormone that signals the liver to start releasing stored sugar.
- This interplay of insulin and glucagon ensure that cells throughout the body, and especially in the brain, have a steady supply of blood sugar.
Carbohydrate metabolism is important in the development of type 2 diabetes, which occurs when the body cant make enough insulin or cant properly use the insulin it makes.
- Type 2 diabetes usually develops gradually over a number of years, beginning when muscle and other cells stop responding to insulin. This condition, known as insulin resistance, causes blood sugar and insulin levels to stay high long after eating. Over time, the heavy demands made on the insulin-making cells wears them out, and insulin production eventually stops.
What Is A Good Lunch For A Diabetic
With portion size in mind, a person with diabetes can include:
- canned tuna, salmon or sardines.
- low-salt deli meats, such as turkey and chicken.
- hard-boiled eggs.
- salads with a side dressing.
- low-salt soups and chili.
- whole fruit, such as apples and berries.
- cottage cheese.
- plain, unsweetened Greek yogurt.
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Is Oatmeal A Good Bedtime Snack For Diabetics
Because oatmeal has a variety of health advantages, it may be a fantastic go-to food for those with diabetes, provided that the portion size is kept under control. One cup of cooked oatmeal provides around 30 grams of carbohydrates, which can be included in a diabetic diet plan to help them maintain a healthy weight.
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Does Oatmeal Raise Blood Sugar
It may depend on the oat. Less processing means more benefits.
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Every day, millions of Americans spoon up oatmeal for breakfast, but it may not be such a smart move if we go for the instant satisfaction. It seems oatmeal does raise blood sugar but the effects depend on the type of oat.
A team of American and Canadian investigators reviewed previously published randomized controlled trials comparing the postmeal blood glucose and insulin responses to oats compared with refined grains. Results showed that blood glucose and insulin typically rose more slowly after participants consumed intact oat kernels, such as steel-cut oats and thick-cut oats, than after they ate refined grains. Over time, this metabolic benefit may reduce the risk for diabetes and perhaps even unwanted weight gain.
Though listed in the whole-grain category, quick-cook and instant oats were similar to refined grains in the blood sugar response produced. Our bodies must work harder to break down less-processed forms of oats, and that may help flatten the blood sugar curve.
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How Our Dietitian Makes Her Oatmeal
While oats alone can be great for those trying to manage their blood glucose levels, Burak has her very own recipe for oatmeal that can give you even more of a health boost.
“My go-to creation is called ‘power oats’ because once the oats are cooked, I stir in two to three raw egg whites for protein, which instantly cook into the hot oats and make it taste even better,” says Burak. “Then I add berries and peanut butter for more protein and fiber, and a hit of cinnamon for natural sweetness. There is even research suggesting that cinnamon may improve blood sugar management, so it is more reason to add this spice to your oats.”
Is Oatmeal Good For Diabetes
Oatmeal is healthy, and it is a fiber-rich breakfast option for people with diabetes. As long as it is consumed in controlled portions, it is less likely to cause blood sugar spikes than any other cereals.
Additionally, it has a low glycemic index , and the carbohydrate content is mostly from fiber and not starches and sugars. The GI is a method for determining how quickly a food raises blood glucose levels.
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Whole Oats Are Rich In Antioxidants Including Avenanthramides
Whole oats are high in antioxidants and beneficial plant compounds called polyphenols. Most notable is a unique group of antioxidants called avenanthramides, which are almost solely found in oats .
Avenanthramides may help lower blood pressure levels by increasing the production of nitric oxide. This gas molecule helps dilate blood vessels and leads to better blood flow (
Beta-glucan may increase the excretion of cholesterol-rich bile, thereby reducing circulating levels of cholesterol in the blood.
Oxidation of LDL cholesterol, which occurs when LDL reacts with free radicals, is another crucial step in the progression of heart disease.
It produces inflammation in arteries, damages tissues and can raise the risk of heart attacks and strokes.
One study reports that antioxidants in oats work together with vitamin C to prevent LDL oxidation .
Oats may lower the risk of heart disease by reducing both total and LDL cholesterol and protecting LDL cholesterol from oxidation.
Effects Of Oatmeal On Blood Glucose
Whether you’ve been diagnosed with type I or type II diabetes, chances are you’re facing the same challenges: how to manage your blood glucose levels and reduce your weight. Fortunately, there are a number of easy, effective ways to manage both, and they don’t require a lot of expense, time or energy. It all starts at the breakfast table.
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How Can I Prevent Low Blood Sugar At Night
The good news is that preventing low blood sugar during sleeping may be accomplished by following a few easy guidelines:
Simple Vs Complex Carbohydrates
A diet high in simple carbohydratescarbs that are quickly converted to energycan result in excess calories and unfavorable shifts in biomarker levels and health outcomes. This can include metabolic diseases, diabetes, and high triglycerides. Simple carbohydrates are found in most processed foods, candies, and sugar-sweetened beverages. However, some natural foods such as fruit also have simple carbohydrates.
On the contrary, diets high in complex carbohydratesthose that require quite a bit of digestion to be released as energyare associated with favorable health outcomes, including decreased incidence of cardiovascular disease and diabetes.1 These carbohydrates:
- Provide long lasting energy
Beans, whole grains, and vegetables are excellent sources of complex carbohydrates.
How carbohydrates impact blood sugar
Aside from the vitamins and minerals found in whole grains, fiber is the nutrient that makes complex carbohydrates so beneficial for improving overall health. Whole grains are high in one form of fiber in particular, soluble fiber. Soluble fiber is named for its ability to absorb water and swell in the GI tract. As soluble fiber moves throughout the body after a meal or snack, it slows the absorption of the simple sugars that were also included in the meal.
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The Best Oats For Diabetes
While most oatmeal is a great food to eat if you have diabetes, there are some exceptions. As mentioned above, pre-packaged oatmeal with flavor added in is made with the most processed type of oats, instant oats, and often contains large amounts of added sugars. While its convenient and delicious, you should look elsewhere for your morning bowl of oatmeal. The very best type of oatmeal for people with Type 2 diabetes is steel-cut oats. Because they are the least processed and are full of fiber, they actually have the lowest glycemic load, making it easier for your body to digest, and preventing blood sugar spikes. If you dont love or have time to cook steel cut oats, try rolled oats or overnight oats . These are also much less processed than instant oats, have a low glycemic load, and are still full of fiber.
Just make sure not to add too many extra carbs to your healthy bowl of oatmeal. Thats where people with diabetes can really get in trouble. While oatmeal itself has a low glycemic load, adding spoonfuls of brown sugar or dried nuts can make your carb count skyrocket, and your blood sugar wont be far behind.
Disclaimer: Each new type of food can have a different effect on your body and blood sugar levels. When adding something new to your diet, make sure to test your blood sugar right before eating, and then again two hours later. Ensure that your body responds well to a new type of food before making it a regular part of your diet.
Instant Oats Or Quick Oats
These oats are rolled oats that have gone through further processing. They have the same nutritional value as rolled oats but a higher glycemic index.
From a blood sugar perspective, this means that quick oats will hit your blood sugar the hardest of the three oat types.
Its also important to be aware that packets of instant oats often include other ingredients, such as sugar and fruit, so its important to read the nutrition label.
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Cons Of Oats And Diabetes
We will go ahead and say that straight out of the gate, the pros significantly outweigh the cons. But, we want you to know exactly what youre getting into when you add oats into your diet regularly. A few cons include:
- Bloating: Oats are high in fiber, which is great for your blood sugar, but not always for your digestive system. That means you may naturally feel bloated after eating a bowl of oatmeal. However, you can reduce bloating by drinking plenty of water when eating oats.
- Flatulence: Now, we know you are thinking this is gross, but lets all be adults here. The high amount of fiber in oatmeal leads to that bloated feeling, and bloating leads to gas.However, no one really wants to suffer from excessive gas if they dont have to, and not only because its smelly. Excess gas can be uncomfortable and make it difficult to perform your daily tasks. But, dont worry, water fixes everything. Again drink plenty of water, and youll be fine.
- Add-ins: When people make oats, its typical to buy oats with flavors added in or to add in flavors yourself. But, the extra add-ins can work against you. Oats themselves aren’t considered fattening. Just be cautious and check to make sure there isn’t any extra sugar or flavorings that can be harmful to diabetes.
Eating Oats And Managing Diabetes
Diabetes is a chronic disease that occurs when the body either cannot produce enough insulin, a hormone that regulates blood sugar, or cannot properly use the insulin it produces. Diabetes leads to high blood sugar levels, which in turn can damage organs, nerves and blood vessels.
People with diabetes are also at an increased risk of developing cardiovascular diseases, such as heart disease or stroke nearly twice as often as people without diabetes.
The American Diabetes Association states that nutrition is one of the most important pieces of the diabetes puzzle. Being aware of the glycemic index foods and developing healthy meal plans, which include whole grains like oats, is an important key to maintaining a healthy lifestyle and managing diabetes.
The Glycemic Index is a ranking of carbohydrate-rich foods according to their effect on blood glucose levels. For example, a high GI food is one that is absorbed quickly, causing a rapid spike in blood sugar. The ADA ranks rolled oats and steel cut oats low on the Glycemic Index, making them good choices for anyone looking to manage their blood sugar.
Oats are also high in soluble fiber, which can help lower blood sugar levels by delaying digestion and slowing the entry of glucose into the bloodstream.
Along with diet and blood sugar levels, watching your blood pressure and monitoring your cholesterol is another important aspect of living with diabetes, and can also lower your risk of heart disease.
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How To Cook Sugar
Mix all the dry ingredients in a bowl. Stir fry oat and raisin. Now, in a big bowl add the butter and beat. When the butter is fluffy add egg, vanilla extract, and beat properly. Next, add the dry ingredients gradually.
Transfer the cookie dough to an oven tray with a scoop and bake it until golden brown. So easy, right? And quick too. This best oatmeal recipe for diabetics preparation takes 35-45 minutes only.
Preheat the oven for 5 minutes at 180c. Now, baking time! Bake the cookies for 15 minutes at 160c. until golden brown.
The only difference between this recipe with the previous one is adding the stir-fried raisin and oats at the last step and instead of beating with a beater whip this properly. The rest of the procedure is the same, transfer the cookie dough to an oven tray with a scoop and bake it until golden brown. So easy, right? And quick too. This best oatmeal recipe for diabetics preparation takes 35-45 minutes only.