Whole oats are oats that have been minimally processed, with only the inedible outer hull removed. Whole oats, which are also called oat groats, can be cooked as-is, sliced into pieces to make steel-cut oats or ground into flour. Tastier and heartier than rolled oats or instant oatmeal, whole oats typically take longer to prepare than some of the more processed versions. However, they may provide more benefit for people with diabetes or those at risk for diabetes than other forms of oats or other whole grain foods.
Diabetic Diet
Individuals with diabetes need to follow a diet plan that keeps their sugar levels under control. The primary goal of such a diet is to avoid blood glucose fluctuations. Diabetics accomplish this by including proteins and fats in meals instead of relying wholly on carbohydrates and spacing out smaller meals and snacks instead of eating three large meals a day. Diabetics should also choose carbohydrates that are high in fiber, such as whole oats, since fiber slows the increase of blood glucose.
Glycemic Index
The glycemic index is a measure of how rapidly blood glucose increases after eating specific carbohydrates. Pure sugar or refined white bread are generally used as the reference point and given a value of 100, the most rapid spike in blood glucose possible. Whole grain foods have lower glycemic numbers because of the fiber they contain. The glycemic index of whole oats is lower than that of oatmeal or rolled oats. Steel cut oats have a glycemic index of 42, which means that their effect on blood sugar is mild. Instant oatmeal, on the other hand, has a glycemic index of 66.
Fiber
Whole oats contain beta-glycan, a soluble fiber that may help modulate blood sugar levels. Beta-glycan slows the passage of digested food through the intestines, delaying the release and breakdown of carbohydrates in the food instead of sending high levels of sugar directly into the bloodstream. Diabetic individuals should consume 25 to 30 g fiber every day. The total fiber content of 1/4 cup uncooked whole oats is 5 g.
Considerations
The evidence showing that whole oats can help prevent or control diabetes has been mixed, so no definitive recommendation can be made to use oats for this purpose. However, the high levels of fiber and high nutrient content of whole oats make them a healthy breakfast choice for diabetics regardless of any specific effect on diabetes. Choosing whole oats over other breakfast cereals may, therefore, confer a benefit and certainly does no harm for individuals on a diabetic diet.
References
- Drugs.com: Complete Oats Information
- National Heart, Lung and Blood Institute: Soluble Fiber Tip Sheet
- Diabetes Health: What's the Deal with Steel-Cut Oats?
- PubMed.gov: The Role of Viscous Soluble Fiber in the Metabolic Control of Diabetes
- American Diabetes Association: Carbohydrates
- Bob's Red Mill: Organic Whole Oat Groats
