Oatmeal makes a healthy choice on a diabetes diet. Whole grains, such as whole oats, are named a diabetes superfood by the American Diabetes Association. The American Diabetes Association states that your breakfasts should include one-half starchy foods, one-fourth protein and one-fourth fruit. Oatmeal, when prepared properly, helps fulfills these requirements.
Oats
The healthiest option is to prepare your oatmeal by using whole rolled oats. Whole-grain oats count as a healthy starchy food carbohydrate on a diabetes diet. Whole oats contain soluble fiber, essential fatty acids, minerals, vitamin E and most of the B vitamins. The soluble fiber in whole oats may help improve your diabetes health. Soluble fiber may help stabilize your blood glucose levels by slowing down your body's absorption of sugars into your bloodstream. In addition, the soluble fiber in whole oats can help lower your blood pressure and reduce your low-density lipoprotein cholesterol.
Milk
To prepare your oatmeal, choose low-fat or nonfat milk or soy milk, which are good sources of lean protein. One cup of low-fat 1 percent milk contains approximately 9.67 g of protein, but only 1.8 g of saturated fat. Similarly, 1 cup of unflavored soy milk contains approximately 7 g of protein and only about 0.5 g of saturated fat. Milk scores low on the glycemic index. Foods with low glycemic indexes make healthy choices on a diabetes diet because they are unlikely to cause your blood glucose levels to rise significantly.
Fruit
Topping your oatmeal with fruit adds flavor and provides added nutrition. Most varieties of unprocessed fruits have low glycemic index values. Fruits with edible seeds or edible skins make particularly good choices because of their high fiber content. Try topping your oatmeal with fresh raspberries, strawberries, blueberries or blackberries. Or, dice an apple into bite-sized pieces and sprinkle it on top of your oatmeal. Use unpeeled apples as the skin contains a great deal of the fruit's fiber.
More Variations
The American Diabetes Association suggests other oatmeal toppings such as cinnamon, nutmeg, almonds and walnuts. Choose plain nuts without added sugar or salt and limit your serving size to 2 tbsp. You can also incorporate whole oats into a variety of menu items. For example, you can sprinkle whole oats over top of plain low-fat yogurt or add them to a fruit smoothie. Another option is to spread almond butter onto sliced apple wedges and then dip them in whole oats.
References
- American Diabetes Association: Diabetes Superfoods
- American Diabetes Association: Create Your Plate
- American Diabetes Association: Carbohydrates
- American Diabetes Association: Whole Grain Foods
- MayoClinic.com; Dietary Fiber: Essential for a Healthy Diet; November 2009
- American Diabetes Association: Dairy
