Oatmeal And Diabetes: The Do's And Don'ts
Diabetes is a health condition in which there is a spike in the body’s blood glucose or blood sugar levels. In this condition, the body is unable to process the food properly which also affects energy levels. Studies have shown that blood sugar and carbohydrates are directly related. While digesting carbs, the body breaks them down into sugar which gets absorbed in the blood. Thus eating more carbs can also lead to an increase in blood sugar levels.
Along with diabetes comes a lot of food and diet restrictions. It is best to eat healthy food to effectively manage diabetes and prevent it from causing serious health issues. Adding high fibre and protein-rich foods and avoiding heavy carbs, processed foods and sweets along with regular exercise is the best way to manage diabetes.
Oatmeal is said to be one of the best breakfast options for diabetic patients. Made from whole oat groats, they are less processed than instant oats, making them more fibrous and nutritious. Oatmeal is really easy to make, the basic recipe involves adding a liquid like milk, water or even juice along with a preferred choice of toppings like nuts, seeds and fruits. You can also make it overnight and eat it as a cold breakfast in the morning or heat it just before eating. Since Oatmeal is low in carbs and glycemic index, it does not add or increase blood sugar levels in the body, unlike other breakfast options. The fibre in the oatmeal also gives the body long-lasting energy and boosts metabolism, keeping you full for longer and helping you avoid eating junk or crave for snacks. Diabetic Patients are also highly prone to heart diseases and oatmeal is known to be great for heart health.
There are a few things diabetic patients need to keep in mind while consuming oatmeal.
- It is preferable to eat oatmeal with low-fat milk, nut milk or water.
- Pair it with yoghurt or greek yoghurt for an added boost of calcium and protein.
- Top it with mixed seeds, nuts or berries to add more nutrients to your breakfast.
- Making it the previous night will help you save time in the morning and help you avoid skipping breakfast.
- There are no specific don'ts for oatmeal since it is a perfectly healthy breakfast food but quantity is key.
- Don’t add too many nuts as it will add extra carbs to your meal.
- Avoid adding sweeteners or fruits and the sugar content can directly affect the blood sugar levels.
- Using good quality and less processed oatmeal is also very important.
- Do not add cream to oatmeal as it will make your oatmeal high in fat.
These tips are very helpful and handy while planning meals for diabetic patients. Any other breakfast option will either be too high in sugar or filled with carbs. Oatmeal is very versatile and you can add your flavourings easily to make it delicious while still keeping it healthy and diabetic-friendly.
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