Diabetics must be aware of how every food they eat affects their blood sugar. The goal of diabetes management should be to control blood glucose, especially after eating. Eating oatmeal is a good way to do this, because of its macronutrient, vitamin and mineral makeup. After you eat, try to keep your blood sugar at or less than 140 mg/dL.
Carbohydrates and Diabetes
There are two ways to control your blood glucose when you are diabetic: glycemic index eating or carbohydrate counting. The glycemic index rates foods based on their effect on blood glucose. This system takes into consideration both the quickness and amount blood glucose will be raised. Eating foods that are low to moderate on the glycemic index allows you to know that your meals will not lead to hyperglycemia. Carbohydrate counting is a way to control your blood glucose by eating the same number of carbohydrates at each meal every day. A consistent carbohydrate count helps maintain your blood glucose, once you have determined the safe amount of carbs you can consume at each meal.
Oatmeal and Carbohydrates
Oatmeal fits well into a diabetic eating plan centered around the glycemic index or carbohydrate counting. The glycemic index of oatmeal is 61, according to Harvard Health Publications. A rating of 61 qualifies oatmeal as a moderate index food, making it a safe choice as a meal. The carbohydrate content of oatmeal also makes it a suitable choice for a diabetic counting carbohydrates. In one cup of cooked oatmeal, there are 28 g of carbohydrates. The American Diabetes Association advises that most diabetics may eat between 45 g and 60 g of carbohydrates per meal. Following this rule, even if your carbohydrate intake is at the lower end, oatmeal is a perfect addition to your meal. Its carbohydrate content even allows room for adding fruit or having a glass of juice or milk.
Fiber
Another factor that makes oatmeal a good choice for diabetics is its fiber content. One cup of cooked oatmeal contains 4 g of fiber. A high-fiber diet is beneficial for diabetics, as it aids in blood glucose control. Soluble fiber, like that found in oats, slows the digestion of food, which also slows the body's absorption. This allows the glucose in food to enter your bloodstream slowly and steadily, making for better blood glucose control.
Choosing the Right Oatmeal
For a diabetic, not any oatmeal will do. The best way to determine if a certain oatmeal is the best is to look for a whole grain version. Whole grain oatmeal contains fiber and many essential vitamins your body needs that may be lost during processing. Check nutrition labels and ingredients lists before purchasing oatmeal.
References
- "Cecil Essentials of Medicine"; Thomas Andreoli, Charles Carpenter, Robert Griggs, Joseph Loscalzo, eds.; 2004
- American Diabetes Association: Carbohydrate Counting
- American Diabetes Association: Glycemic Index and Diabetes
- Harvard Health Publications; Glycemic Index and Glycemic Load for 100+ Foods; 2002
- MayoClinic.com; Glycemic Index Diet: Losing Weight With Blood Sugar Control; Nov. 24, 2009
- USDA.gov: Oatmeal, cooked with water, one cup
