**1. Why is Oatmeal Good?: The Power of Beta-Glucan**
The main reason oatmeal (oats) is recommended for people with diabetes is due to a powerful soluble dietary fiber called ‘beta-glucan.’ Beta-glucan mixes with water to form a thick gel, which slows down digestion and delays glucose absorption, helping to ensure a gradual rise in post-meal blood sugar. It is also effective at improving cholesterol levels.
**2. The Pitfall of Instant Oatmeal**
However, not all oatmeal products produce the same effect.
– **Unprocessed Oatmeal:** Steel-cut oats or rolled oats, which are made by pressing or roughly cutting whole oat groats, are digested slowly and are ideal for blood sugar management.
– **Instant Oatmeal:** Instant oatmeal, which is thinly processed and often contains added sugar, dried fruit, and artificial flavors, is digested very quickly and can cause a rapid spike in blood sugar due to the added sugars. This can be more like a sugary cereal than a healthy breakfast.
**3. Choosing and Eating Oatmeal Correctly**
– **Product Selection:** Choose ‘steel-cut oats’ or ‘rolled oats’ with no additives.
– **Healthy Toppings:** If you want sweetness, use a small amount of berries or a sprinkle of cinnamon instead of sugar.
– **Add Protein:** Pairing with nuts, seeds, or plain Greek yogurt can supplement protein and further stabilize the blood sugar response.
Summary: Oatmeal is an excellent breakfast for diabetics, but instant products with added sugar should be avoided. The key is to choose minimally processed, whole-oat products.
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