Oats are a familiar dish in everyday life, so many people with diabetes often wonder if they can eat oats or not?. Oatmeal is a popular food in recent times. They are also considered a healthy breakfast snack because they are high in fiber and calories, and for those who need weight control, it is a perfect suggestion. Although it is a delicious food, diabetics still fear eating oats, because oats contain many carbs. People with diabetes often wonder if cover is a good food for them.
1. Are oats good for diabetics?
Oats are considered a healthy food. People often consider oats to be breakfast because of their fiber and calories. For people who are on a diet or lose weight, this is the right meal. So for people with a sensitive diet, are oats good for diabetics?.
The answer is “yes”, oatmeal is a good food for diabetics. Doctors recommend using whole or rolled oats. it provides a high content of soluble fiber and can be applied to many different dishes such as mixed with fruit, yogurt for breakfast or cooked with porridge.
Although oats are high in carbohydrates – which in theory people with type 2 diabetes should be wary – it is a low GI food. Not only that, the soluble fiber found in oats can help control the patient’s weight.
But there are also many cautions for diabetics when eating it. Because if used in the wrong way, the illness can turn negative. The carb content of its falls to about 67%, which is quite a high number for people with diabetes. Therefore, people with diabetes need to note this number. The amount of carbs can affect blood sugar levels. Note that eating a certain amount of oats in order not to affect health.
Diabetics should have a Low-carb Diet that limits carb consumption to 50-100 grams, or 10-20% of calories per day. One cup of oatmeal has about 30 grams (g) of carbs, including 4 g of fiber. Fiber is a very important nutrient for humans, and is especially important for diabetics. Fiber (both soluble and insoluble) increases digestion time, helps slow down the absorption of glucose in the small intestine. Therefore, you should eat only one cup of oats a day.
2. Effects of oats on people with diabetes
2.1. Add fiber to lower blood sugar
Oats are high-fiber foods that are good for diabetes. Thanks to fiber, the rate of carbs absorption is reduced slowly and increased blood sugar is limited. Therefore, this is the advantage and great effect of them on people with diabetes.
It can be considered as one of the main meals of the day to get enough fiber needed by the body. The National Institutes of Health (NIH) recommends that men need up to 38 g of fiber per day on average, compared with 25 g for women. Other nutritionists even recommend a higher number for people with type 2 diabetes – that’s about 40 grams per day. Type 2 diabetics who supplemented with them and oat bran to their meals for six consecutive weeks experienced significant reductions in blood sugar, as well as good weight control.
2.2. Help improve and control blood sugar in diabetics
According to the report, oats may improve blood sugar control because they contain “beta glucan”, a type of soluble fiber. This type of fiber absorbs water in your gut and forms a thick, gel-like plastic. Overall, studies look at how it affects people with type 2 diabetes, and the results show that oats have the ability to improve and control blood sugar levels.
2.3. Reduced risk of cardiovascular disease and high cholesterol
Studies in the food and molecular nutrition fields also note that oats help reduce the risk of cardiovascular disease in people with type 2 diabetes. Cardiovascular disease can be considered a common complication of type 2 diabetes, since frequent high blood sugar can damage the nerves and blood vessels that connect to the patient’s heart. Eating oatmeal will help control blood sugar effectively, control weight, good for obese people, thereby preventing the risk of heart disease.
Besides, there is also evidence that oat consumption can lower blood cholesterol levels – another risk factor for heart disease. According to a review published in October 2016 in the British Journal of Nutrition, results showed that a diet rich in oats was associated with an average reduction of LDL cholesterol by about 4.2%.
2.4. Oats effectively reduce inflammation
Another reason to include oatmeal in your diet: their effective anti-inflammatory properties. Inflammation is one of the body’s natural defense mechanisms. however, too much will harm the body. Type 2 diabetics are susceptible to inflammation, and according to statistical reports, persistent (chronic) inflammation stresses your organs, leading to complications such as heart and brain disease.
It contains an anti-inflammatory compound called “avenanthramide”. Researchers performed a study of 22 people with type 2 diabetes who ate oats about 8 weeks in a row and observed the anti-inflammatory benefits of oats in these people.
3. What type should a person with type 2 diabetes take?
Oats can be processed into several forms:
- Rolled oats: The oatmeal is steamed and rolled flat, forming a scab.
- Quick Oat: Oats are steamed for longer and rolled into thinner pieces for faster cooking.
- Steel-Cut Oats: Larger in size than rolled oats and takes longer to cook.
- Oat porridge is made of steamed oat pellets that have been steamed and ground into flour.
Among them, Steel-Cut oats are the best for type 2 diabetics because they are the least processed oats. Meanwhile, rolled oats have a higher glycemic index than Steel-Cut because they are partially cooked. In general, the more thoroughly processed they are, the less beneficial fiber they contain. If you want to eat a bowl of flavored oats, you can eat it with fresh fruit or nuts like bananas, raspberries, blueberries, almonds and walnuts … But be careful should eat a small portion of these toppings.
It is generally recommended that it be eaten without any sweeteners, except for fruit. However, if you still want to add them to make your meals taste better, the American Diabetes Association has a few recommendations for you:
Above are artificial sugars that do not cause hyperglycemia and can be added to the diabetic oatmeal. The trick when preparing oats is to make warm water or low-fat milk. Water can reduce the fat content. But low-fat milk is more nutritious. It can depend on the needs of the body to choose from. May be adding cinnamon powder also helps to improve the body’s sensitivity to insulin.