Oatmeal and Type 2 Diabetes

Oatmeal and Type 2 Diabetes

Traditional oatmeal and type 2 diabetes do not go together on a low carb diet. While oatmeal is generally considered to be a healthy food that can lower blood pressure and lower cholesterol, it often raises a person’s blood sugar. If you are having a low blood sugar, traditional oatmeal may be eaten for a quick carb/sugar fix to help raise an abnormally low blood sugar level. Since oatmeal and type 2 diabetes do not mesh well with keeping your blood sugar levels under control, many people simply avoid eating oatmeal. But stick around, there is a really good substitute oatmeal for diabetics!

Oatmeal and Type 2 Diabetes Graphic

Oats are classified as a type of whole grain that is different from other grains. Oats used for making traditional oatmeal are particularly high in soluble fiber, β-glucan, and micronutrients like magnesium [1]Soluble fiber is good for diabetics to eat because it can slow the absorption of sugar into your bloodstream and thereby lower your blood sugar levels. However, eating soluble fiber is most effective when consumed in the form of a low carb fruit or low carb vegetable instead of a high carb grain like oatmeal. β-glucans (beta-glucans) are sugars that are found in the cell walls of bacteria, fungi, yeasts, algae, lichens, and plants, such as oats and barley[2]. Research indicates that β-glucans are responsible for reducing cholesterol and blood pressure. However, research results are “inconclusive” for oatmeal and type 2 diabetes. Magnesium is an essential nutrient for the brain and body. In fact, among many other things, it can help regulate blood sugar levels.

Oats Nutrition Facts

Source: Nutritionix

Why Does It Raise Your Blood Sugar?

Type 2 diabetes is a condition that causes sugar to build up in the bloodstream. When this occurs over a prolonged period of time, a variety of type 2 diabetes complications may start to occur. As you can see, traditional oatmeal is a type of high carb flour. Half a cup of traditional oats contain about 154 calories, 3 grams of fat, 6 grams of protein, and a whopping 27 grams of carbohydrates (carbs). A traditional plain donut will often have fewer carbs than this. Once a person eats traditional oatmeal, the carbohydrates are converted to sugar molecules inside the body. So, the high carb intake is counterproductive to the beneficial effects of soluble fiber and magnesium that oatmeal contains.

Some of you may have already been thinking that maybe, “Oatmeal raises my blood sugar?!” Well, now you know why oatmeal and type 2 diabetes typically do not go together. Mystery solved. Keep in mind that 27 grams of carbohydrates is for half a cup of plain oatmeal. Therefore, store-bought instant oatmeal and type 2 diabetes really do not go together because they often contain regular sugar and other sugary additives to further contribute to your carb intake.

Almond Flour Nutrition Facts

Source: Nutritionix

But there is hope!

With all that said, people with diabetes can eat a type of keto oatmeal! Keto oatmeal is made with a diabetic-friendly almond flour ingredient that is extremely low in carbs. The health benefits of almond flour are actually better than traditional oats used to make oatmeal. Half a cup of almond flour contains only 5 net carbohydrates and 12 g of protein! With its high concentration of healthy fats, almond flour is very satiating.

One ounce (0.125 cup) of almonds contains 80 mg of magnesium while one cup of oatmeal contains only 61 mg. One cup of raw oat bran contains an impressive 14.5 grams of fiber. However, one cup of almonds contain the same impressive amount without the excess carbs. Almond flour is just as beneficial to your health because you are getting all of the health benefits of almonds.

You can access many of the keto oatmeal recipes in our Low Carb Diet Membership Program. However, we have also made some of our delicious keto oatmeal recipes available to non-members in our Simple Diabetic Oatmeal Cookbook. While traditional oatmeal and type 2 diabetes is not a good combination, the recipes we provide are delicious and diabetic-friendly! For some, the texture of the grain may require a little getting use to, but the recipes are truly delicious. Those of you that enjoy trying new things may decide that you are sold on the oatmeal for diabetics right away! In summary, keto oatmeal and type 2 diabetes works really well together for people on a low carb diet for diabetics!