Approximately 104 million adults living in the United States have prediabetes or diabetes -- two conditions caused by disordered insulin metabolism, according to statistics from the American Diabetes Association. Diabetes is associated with an increased risk of chronic disease, including cardiovascular disease. In addition to maintaining a healthy body weight, consuming a healthy diet and exercising regularly, eating oatmeal can help to promote normal insulin levels.
Insulin
Insulin is a hormone produced by your pancreas that helps control blood glucose -- also known as blood sugar. After you consume a carbohydrate-containing meal, blood glucose levels begin to rise. For your body to utilize this new blood glucose it needs to shuttle the glucose into your hungry cells. It's insulin's job to push glucose from your blood into the cells that need it. High insulin levels also promote body fat storage and release of cholesterol into the blood, according to Colorado State University.
Connection
Chronically high levels of insulin is a cause and symptom of type 2 diabetes -- the form of diabetes that is responsible for more than 90 percent of diabetes cases. Keeping insulin levels under control is an important aspect of diabetes prevention and management. Oatmeal is rich in soluble fiber -- fiber that forms a sticky gel inside the stomach. Soluble-fiber rich food is digested slowly and doesn't promote a large amount of insulin release, according to the National Institutes of Health.
Evidence
A review paper published in the April 2011 edition of "Nutrition Today" notes that several research studies have found that consumption of whole grain oatmeal helps to promote insulin sensitivity. Having insulin-sensitive cells means that your body has to produce and release less insulin. A research study on type 2 diabetics published in the May 2008 "Experimental and Clinical Endocrinology & Diabetes" found that consuming three servings of oatmeal per day for four weeks reduced blood insulin levels by approximately 45 percent.
Considerations
Although oatmeal is a healthy choice, check with your doctor before consuming oatmeal regularly. Oatmeal can be flavored healthfully by adding sugar-free honey, fresh berries or cinnamon. Opt for oatmeal without added flavor, as it can contain significant amounts of added sugar.
References
- American Diabetes Assocaition: Diabetes Statistics
- Colorado State University: Physiologic Effects of Insulin
- "Experimental and Clinical Endocrinology & Diabetes"; Clinical Benefit of a Short Term Dietary Oatmeal Intervention in Patients with Type 2 Diabetes and Severe Insulin Resistance: A Pilot Study; A Lammert et al.; May 2008
- "Nutrition Today"; Is Insulin Sensitivity Improved by Diets Rich in Whole Grains?; N McKeown et al.; April 2011
- National Institutes of Health: Fiber
