Is Oatmeal Good For Diabetes?

Everyone from grandmothers to physicians tout oatmeal's wholesome goodness and health benefits. But, is oatmeal good for diabetics? Limited evidence shows that consuming whole grains, including oats, is associated with a reduced risk of type 2 diabetes, according to Dietary Guidelines for Americans 2010 published by the U.S. Department of Health and Human Services.

Oatmeal's High Fiber Content

The secret is oatmeal's high dietary fiber content. Dietary fiber comes from the part of plants that enzymes in your intestinal tract cannot digest. It's a form of carbohydrates and lignin that moves quickly through your body and helps the digestive tract function properly. Fiber provides a feeling of fullness, too.

Oatmeal contains about 4 grams of fiber per serving of ½-cup of dry or 1 cup cooked oatmeal. The recommended daily intake of fiber is 14 grams per 1,000 calories consumed. According to Mayo Clinic, that's about 21 to 25 grams of fiber a day for average women and 30 to 38 grams a day for average men.

Fiber promotes glucose tolerance and helps control blood sugar levels. That's why the American Dietetic Association (ADA) recommends that diabetics increase their fiber intake as part of a healthy eating plan.

Whole grains high in fiber content are an essential part of this plan. Diabetics should try to consume at least three servings of whole-grain foods daily, according to the ADA. Whole-grain foods with so-called “healthy” carbohydrates include oatmeal, brown rice, buckwheat, whole wheat bread and cornbread.

Other Foods High In Dietary Fiber

Other foods high in dietary fiber include vegetables and fruits, nuts, legumes (beans, peas and lentils), whole-wheat flour and wheat bran.

To keep blood sugar stable, diabetics must keep their carbohydrate, fat and protein intake in balance. Carbohydrates affect a person's blood sugar more than other types of foods, so limiting the consumption of foods rich in carbohydrates is crucial.

The ADA cautions that there's no set diet or meal plan that applies to all diabetics. People with diabetes should consult a registered dietitian to design a healthful meal plan.

A healthy meal plan, along with proper medication and physical exercise, is crucial to helping diabetics manage their disease.

Sources: Mayo Clinic, Department of Health and Human Services, American Dietetic Association
Photo: Pixabay

More Articles

Chamomile tea has long been prized for its calming properties, but few people realize it’s also beneficial for glucose regulation. Traditionally,...

Matcha tea is a rich, creamy, full-bodied beverage with amazing nutritional properties that address several diabetes health concerns. The trace...

One way to ensure our body gets a variety of nutrients is eating nutrient-dense foods, and one of the most nutrient-dense foods on our planet is...

It would be interesting to know how many people with diabetes actually use blood glucose control solutions to regularly check the accuracy of...

A mood is an internal state or condition of feeling. It colors everything else we experience, much like colored sunglasses add a tint to...

More Articles

When it comes to certain foods, there are always questions as to whether or not a diabetic can have them without...

Although diabetes is common, many people who have been diagnosed do not completely understand how it develops or whether it is hereditary....

Matcha tea is a rich, creamy, full-bodied beverage with amazing nutritional properties that address several diabetes health concerns. The trace...

Those who have not yet been diagnosed with type 2 diabetes can greatly reduce their susceptibility by doing one key...

It would be interesting to know how many people with diabetes actually use blood glucose control solutions to regularly check the accuracy of...

Any sweetener you use to replace table sugar is a sugar substitute. One type of sugar substitute is artificial sweetener. Three other types...

With such a marked increase in the number of new diabetes cases, more people are wondering if type 1 diabetes...

One way to ensure our body gets a variety of nutrients is eating nutrient-dense foods, and one of the most nutrient-dense foods on our planet is...

Diabetes is a health condition that disrupts the body’s normal production of insulin. Currently, more than one million Americans are diagnosed...

The HbA1c blood test, more commonly known as the A1C, is both a very useful and a very cool calculation of your average blood glucose levels over...

The different sugar content of fruits can be confusing when you are trying to manage your...

A diabetes meal plan is a guide indicating what types of foods, and how much of them, people should eat at meal and snack time. Following a meal...

Dreaming up new meal ideas when you have diabetes can be tricky, especially when it comes to breakfast. Eggs are a staple for many diabetics, but...

Food often becomes the focal point when it comes to discussing a diabetes diet, but the beverages you drink could be affecting your weight and...

Muscle cramps, or spasms, are involuntary contractions (shortening) of our skeletal muscles. Cramps can occur at any time but often wake people...