According to MedlinePlus, adults with type 2 diabetes may benefit from eating whole grains like oats, due to their potential glucose and cholesterol-lowering effects. Plus, the soluble fiber in oats may help you hit your blood sugar goals and keep your weight in check.
Oats are a good source of soluble dietary fiber rich in β-glucan, which is considered as a bioactive component in reducing postprandial glucose and insulin responses, improving insulin sensitivity, maintaining glycemic control and regulating blood lipids [4,5,6,7].
Dos and don'ts of eating oatmeal for diabetics
Always eat a small portion, about 2 tablespoon at a time is good. Combine it with good fat, so you can add chia, flaxseeds, crushed almonds, walnuts, sunflower seeds, nut milks, or nut butters. Add cinnamon powder to stabilise blood glucose levels.
Oats have a GI score of 55 or lower, making them less likely to cause spikes and dips in blood sugar levels. Oats also contain β-glucan, which can: reduce glucose and insulin responses after meals. improve insulin sensitivity.
Heat a pan with 1 tsp oil, splutter mustard, cumin, onion, chilli and curry leaves and ginger, increase the flame to high, add the moth beans and cook till dry. Add the oats, turmeric and fry on a high flame for 2 mins, switch off the heat, add the lemon juice, carrot, coconut and coriander leaves, mix and serve.
Oatmeal from whole grain oats may be a helpful addition to the diet of someone with diabetes. Oatmeal has a low glycemic index (GI) score, and the soluble fiber and beneficial compounds in oats may help people control markers of diabetes.
Oatmeal, that hearty, humble breakfast staple, can be a great addition to a diabetes diet. A widely available whole grain, oats are rich in fiber along with essential minerals, such as magnesium, potassium, calcium, phosphorus, zinc, and iron, according to the U.S. Department of Agriculture (USDA).
Apples can be a good snack for people with diabetes. Their fiber may help prevent spikes in blood sugar, and insulin levels, and fructose may be more beneficial for insulin levels than glucose. Apples also contain many nutrients.
The American Diabetes Association (ADA) recommend yogurt as part of a healthful diet for people with diabetes. There are many different types of yogurt available. The examples below are also available with added probiotics: Greek yogurt contains double the protein of conventional yogurt.
Protein-rich foods like eggs can play an important role in regulating blood sugar levels for people with diabetes. Plus, eggs contain many essential vitamins and minerals, and have just 80 calories each.
Milk Nutrition. Dairy is important for your diet because it's an excellent source of calcium. But it may also be high in fat and carbs, making it risky for people with diabetes.
The American Diabetes Association recommends that people with diabetes consume fruit in moderation, including bananas. This doesn't mean you should ignore those carbohydrates, but you should consider how many carbs you need daily.
In short, yes, it's safe to drink coffee if you have diabetes. Although the research on coffee's benefits is mixed, as long as you keep an eye on your blood sugar and stick to coffee with less sugar, drinking coffee shouldn't be dangerous.
"In light of our study, we highly recommend that those with type 2 diabetes not skip breakfast," Dr. Jakubowicz says, ''because it causes major damage to the beta cell function and leads to high sugar levels, even if they don't overeat at lunch and dinner."
Extensive studies have associated oats and oatmeal with plenty of heart-healthy benefits, such as lowering cholesterol (both total and "bad" LDL cholesterol) and helping with weight control. Oatmeal has a host of vitamins and minerals.
Oatmeal is packed with fiber and complex carbohydrates making it a great option for healthy diabetic snacks. These nutrients will help to regulate your blood sugar levels.
Milk. Switching to lower-fat milk, such as semi-skimmed milk (green top) from whole milk (blue top), which contains the most fat, is a good start. To make even more of a difference, try 1 per cent fat milk (orange top) or even better skimmed milk (red top).
Unsweetened or no-protein flax milk
This is another type of milk with low levels of carbohydrates. Unsweetened flax milk contains as little as 1.02g of carbohydrates, so is an ideal option for people with diabetes. Flaxseed milk contains no lactose or cholesterol, making it a heart-healthy alternative to cow's milk.
Eating in the morning can keep your blood sugar levels under control and stable throughout the day. Easy breakfast options, such as oatmeal, avocado toast, or a yogurt parfait, will give you the balanced meal you need with variations of carbohydrates, protein, and healthy fats.