Is Oatmeal a Good Choice for People With Diabetes?

You’ve probably heard that oatmeal is considered a heart-healthy food. And if you have diabetes, you may be wondering if that means oatmeal is a food that you should add to your diet. 

When prepared the right way, oatmeal can be a good meal choice for people with diabetes. But how you prepare the oatmeal and what you add to it can impact how nutritious it is for you. 

Let’s take a closer look at the health benefits of oatmeal, along with what to add to it and what to avoid if you have diabetes.

Is oatmeal good for people with diabetes?

The short answer is yes. Oatmeal can be a great addition to a diabetes meal plan. Eating oatmeal has been shown to have several positive effects in people with diabetes, such as:

• Lowering hemoglobin A1C 

• Lowering insulin levels

• Lowering glucose levels after meals

• Preventing blood glucose spikes

Given its high fiber and protein content, oatmeal seems to help with blood sugar management. This could also help to prevent long-term health complications of diabetes from elevated blood sugar levels over time.

Does oatmeal spike your blood sugar?

When eaten in large amounts, oatmeal can sometimes raise the blood glucose levels. It has a low-to-medium glycemic index (GI). The GI measures how likely oatmeal is to raise your blood sugar on a scale of 1 to 100. In general, oatmeal has a GI ranging between 40 and 70, depending on how it’s prepared. If you’re monitoring how many carbs you eat in each meal and considering a change to your diet plan, you should talk with your dietitian first.

What are the health benefits of oatmeal?

Studies show that oatmeal has many heart-health benefits in people, whether you have diabetes or not. Oatmeal can:

• Lower levels of total cholesterol and low density lipoprotein (LDL) or “bad” cholesterol 

• Help with weight management

• Promote the feeling of being full and satisfied after meals

• Have a positive effect on insulin levels

• Lower glucose levels

• Lower cancer risk

• Improve immune system response

Oats are filled with valuable phytochemicals, a special kind of fiber and vitamins. Some of the many health benefits of oats come from these compounds:

• Beta glucan soluble fiber

• Antioxidants

• Phenolic acids or avenanthramides

• Phytosterols 

• Phytic acids

• Saponins

What can make oatmeal bad for you?

As with all foods that are “good for you,” oatmeal can be turned into a less-nutritious version. This can happen when the oatmeal is more processed or has several added ingredients. For example, adding scoops of brown sugar or spoonfuls of butter can cancel out the health benefits of oatmeal. 

When trying to get the most health benefits from oatmeal, avoid adding toppings that are high in sugar and fat like:

• Sweetened dried fruits

• Candied nuts

• Syrup

• Chocolate sauces

• Whole-milk dairy 

What is the best type of oatmeal for people with diabetes?

For maximum health benefit, oats should be as close to their natural state as possible. That’s because each step required to process them removes important compounds — like beta glucan soluble fiber. 

Different types of oats to look for include:

• Steel cut oats: These are minimally processed and retain the most nutrients. They tend to cause the smallest rise in blood glucose and insulin levels.

• Old fashioned or rolled oats: These are slightly processed and tend to raise blood glucose moderately. 

• Instant oats: This ready-to-eat oat cereal is often highly processed. It retains the least amount of fiber and nutrients, and it tends to have the highest glucose response. 

How can you make healthy oatmeal for someone with diabetes?

There are a few options for making nutrient-rich oatmeal for someone with diabetes, depending on your taste preferences. In general, you’ll want to start off with minimally processed steel cut oats. Then you can try the following methods: 

• Cool oats: You can make overnight oats in the refrigerator so they’re ready when you get up in the morning. 

• Warm oats: If you prefer a nice warm bowl of oatmeal, steel cut oats will take about 30 minutes to cook. Oatmeal can be made with skim milk, unsweetened plant-based milks, or even water.

• Adding protein: Nuts, nut butter, protein powder, or unsweetened yogurt are good protein options to improve the health benefits of your oatmeal. Or you might choose to have a poached egg on the side.

• Fruit toppings: You can top your oatmeal off with some low-glycemic fruit to have a nutritious and delicious breakfast treat.

What are some good alternatives to oatmeal for diabetes?

If you have diabetes and don’t happen to be an oatmeal fan, there are several good alternatives that have the same nutritious offerings. In general, oatmeal replacements should contain fiber, protein, and minimal sugar. Some good alternatives to oatmeal are:

• Chia seed pudding

• Low-fat cottage cheese and some berries

• Quinoa

• Hummus and a poached egg

• A serving of mixed nuts

• An unsweetened flaxseed muffin with sugar-free jam or fruit

When choosing an oatmeal alternative for diabetes, you should always read the label. Some words to look for regarding nutrition include:

• 100% whole grain

• No added sugar 

• No added salt

• No added fat or no cholesterol

• Minimally processed

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Written by:

Frank Schwalbe, MD

Frank Schwalbe, MD, is an assistant professor of anesthesiology at the Yale School of Medicine. He has practiced anesthesiology for 30 years.

Edited by:

Karla Robinson, MD

Karla Robinson, MD, is a medical editor for GoodRx. She is a licensed, board-certified family physician with almost 20 years of experience in health through varied clinical, administrative, and educational roles.

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