Introduction
Oatmeal is a popular breakfast food that is known for its health benefits. It is high in fiber, which helps to keep you full and can help to regulate blood sugar levels. Eating oatmeal can also help to reduce cholesterol levels and can even help to reduce the risk of heart disease. But not all oatmeal is created equal. According to a dietitian, the #1 best oatmeal to manage blood sugar is Eat This Not That. This oatmeal is made with whole grains, which are high in fiber and can help to regulate blood sugar levels. It also contains a variety of other healthy ingredients, such as nuts, seeds, and dried fruit, which can help to provide additional health benefits. Eating this oatmeal can help to keep your blood sugar levels in check and can help to reduce the risk of developing diabetes.
The #1 Best Oatmeal to Manage Blood Sugar, Says Dietitian — Eat This Not That
If you’re looking for a healthy breakfast option that can help manage your blood sugar levels, dietitians recommend oatmeal as one of the best choices. Oatmeal is a whole grain that is packed with fiber, which helps slow down the absorption of sugar into the bloodstream. Plus, it’s a great source of protein and other essential vitamins and minerals.
When it comes to choosing the best oatmeal for managing blood sugar, dietitians recommend steel-cut oats. Steel-cut oats are made from whole oat groats that have been cut into smaller pieces. This type of oatmeal is less processed than rolled oats, which means it has a lower glycemic index and can help keep your blood sugar levels stable.
In addition to steel-cut oats, dietitians also recommend adding some healthy toppings to your oatmeal. Try adding fresh fruit, nuts, or seeds for added flavor and nutrition. You can also add a dollop of plain Greek yogurt for extra protein and calcium.
Oatmeal is a great breakfast option for managing blood sugar levels, but it’s important to remember that it’s not the only food that can help. Eating a balanced diet that includes plenty of fruits, vegetables, whole grains, and lean proteins is the best way to keep your blood sugar levels in check.
The body is constantly performing functions to keep us healthy without us even noticing. For example, every time you eat food, your body breaks the food down into nutrients. When your body breaks down carbohydrates, it turns them into glucose.
This is a good and necessary function, but unfortunately, if too much sugar is consumed at once, it can cause a spike in blood sugar. And for those who are diabetic or pre-diabetic, this is especially problematic because their bodies can’t use the glucose properly.
Thankfully, there are foods people can eat to help them manage their blood glucose levels. One food in particular is oatmeal.
According to medical expert Laura Burak, MS, RD, author of Slimdown with Smoothies, and founder of Laura Burak Nutrition, the best way to make oatmeal to manage your blood sugar is making you sure you have enough protein and fiber-heavy ingredients to add to it.
“A combo of protein and fiber is key to balancing blood sugar and keeping you full,” says Burak. “You can make a blood-sugar-friendly bowl of oatmeal by adding enough protein and sweetening the mixture with natural fiber-containing sugar sources like fresh or frozen fruit, instead of just sprinkling good ol’ brown sugar on top.”
Oatmeal and managing blood sugar
Carbohydrates, especially those with heavy amounts of sugar, can sometimes cause a spike in your blood sugar. This is because when you eat carbs, your body breaks them down into glucose at a rapid rate.
You may be thinking, oats are a carbohydrate, so how could they be good for managing blood sugar?
Fortunately, although oats are a carb, they are also extremely high in soluble fiber. According to the CDC, foods high in fiber are an excellent choice for controlling blood sugar because your body doesn’t break down the fiber in the same way it does for other carbohydrates.
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How our dietitian makes her oatmeal
While oats alone can be great for those trying to manage their blood glucose levels, Burak has her very own recipe for oatmeal that can give you even more of a health boost.
“My go-to creation is called ‘power oats’ because once the oats are cooked, I stir in two to three raw egg whites for protein, which instantly cook into the hot oats and make it taste even better,” says Burak. “Then I add berries and peanut butter for more protein and fiber, and a hit of cinnamon for natural sweetness. There is even research suggesting that cinnamon may improve blood sugar management, so it is more reason to add this spice to your oats.”
Try whipping up a bowl of oatmeal using these tips, and for more healthy tips, check out the Best Breakfast Habits to Lower Your Blood Sugar.