The best type of oatmeal for diabetics… Here’s the list, You may have heard about the benefits of oats for diabetics, but what is the best type of oatmeal for diabetics? After all, oats are low in sugar, high in fiber, and have been linked to lower cholesterol and a lower body mass index. But with so many varieties of oats out there, figuring out the best types of oats to eat when you have diabetes can be challenging. Here’s a look at the best types of oats to consider in your diabetes diet.
Types of oats for diabetics?
Remember that not all oats are created equal. They all start out as oats (unbroken whole grain) but are broken up and processed into different types, which affects their cooking time and nutritional value.
Most oats are a good source of fiber and vegetable protein. But some also have a lower glycemic index (GI) which means they will have less of an impact on your blood sugar levels. You can find more information about the digestive effect here.
What are the best types of oats for diabetics?
The best option: rolled oats
Glycemic Index: At 55 GI, this oatmeal is a better quick-cooking option for sustained energy.
Description: Also called old-fashioned oats, this type of oatmeal has been partially cooked so it takes a little longer to prepare. It also has a thicker texture than quick-cooking oats.
Preparation: Add the oats to the boiling water, reduce the heat and cook for 10-20 minutes, stirring occasionally. Cover, remove from heat, and leave for a few minutes before eating.
The best option: steel-cut oats
GI: It is the lowest GI of all oat varieties, so it is the best bet for a diabetic diet.
Description: It is the least processed type of oatmeal, and has a nutty taste and a bit of chewiness when cooked.
Preparation: Similar preparation to rolled oats, but expect the cooking time to take up to 30 minutes. Cut the time by soaking your oats overnight in water, milk, or a milk alternative.
A good option: quick-cooking oats
Glycemic Index: With a GI score of 66 out of 100, this oatmeal has a moderate impact on blood sugar.
Description: Smaller and thinner than regular oats so it cooks faster because it absorbs water more easily.
Preparation: Simply add hot water to the oats, mix well and wait two to five minutes.
What can I add to oatmeal?
You can add all kinds of healthy ingredients to your oatmeal to give it a flavor boost. Here are a few options:
- Milk or milk alternatives (such as almond or soy milk)
- yogurt
- fresh or frozen fruit (such as berries)
- Nuts (such as chopped almonds), seeds (such as flaxseeds or chia seeds), or nut butters
- Grains such as quinoa, wheat or oat bran
- Spices such as cinnamon, cardamom, or nutmeg
- honey (no more than 1 teaspoon) or a splash of vanilla extract
Tips for preparing oatmeal for a diabetic
Avoid instant oats: they are pre-processed and cooked, which depletes their nutritional value. Plus, they often come in flavored varieties that contain added sugar.
Know Your Ratios: The ratio of oats to liquid will depend on the types of oats you’re using, but in general, use twice as much oatmeal when preparing it. For a creamier texture, use more liquid.
Get creative with toppings: Oatmeal pairs well with many fruits, nuts, and other toppings, and you can easily switch it up from time to time. Try this delicious recipe with apples and walnuts.
Read Also: Benefits of walnuts Fact or myth?
Make it early: Try making oatmeal the night before so you can get up for an instant breakfast.
Oats can be a great addition to a diabetic’s diet. Remember to read labels carefully and choose the varieties of oats that will fit in with your schedule and will bring you the most nutritional benefits.