Introduction
Oatmeal is a great breakfast option for those looking to keep their blood sugar levels in check. It’s high in fiber, which helps slow down the absorption of sugar into the bloodstream. Plus, it’s a great source of complex carbohydrates, which provide sustained energy throughout the day. But not all oatmeals are created equal. Some are higher in sugar and other additives that can spike your blood sugar levels. To help you make the best choice, we’ve ranked the best oatmeals for your blood sugar. We’ll look at the nutritional content of each oatmeal, as well as the ingredients used to make them. With this information, you can make an informed decision about which oatmeal is best for your blood sugar levels.
The Best Oatmeals for Your Blood Sugar—Ranked!
Oatmeal is a great breakfast option for those looking to keep their blood sugar levels in check. Not only is it a delicious and filling meal, but it’s also packed with fiber, which helps to slow down the absorption of sugar into the bloodstream. But not all oatmeals are created equal. Here, we’ve ranked the best oatmeals for your blood sugar, so you can make the healthiest choice for your morning meal.
1. Steel-Cut Oats
Steel-cut oats are the healthiest option when it comes to oatmeal. They are made from whole oat groats that have been cut into smaller pieces, which helps to slow down the digestion process and keep your blood sugar levels stable. Steel-cut oats are also high in fiber, which helps to keep you feeling full for longer.
2. Rolled Oats
Rolled oats are another great option for those looking to keep their blood sugar levels in check. They are made from whole oat groats that have been steamed and rolled into flakes. This process helps to break down some of the starches, making them easier to digest and helping to keep your blood sugar levels stable. Rolled oats are also high in fiber, which helps to keep you feeling full for longer.
3. Instant Oats
Instant oats are a convenient option for those looking for a quick and easy breakfast. They are made from whole oat groats that have been steamed, rolled, and cut into smaller pieces. This process helps to break down some of the starches, making them easier to digest and helping to keep your blood sugar levels stable. However, instant oats are not as high in fiber as steel-cut or rolled oats, so they may not keep you feeling full for as long.
4. Flavored Oats
Flavored oats are a popular option for those looking for a tasty breakfast. They are usually made from rolled oats that have been flavored with sugar, syrup, or other sweeteners. While these oats may be tasty, they are not the best choice for those looking to keep their blood sugar levels in check. The added sugar and sweeteners can cause a spike in blood sugar levels, so it’s best to avoid flavored oats if you’re trying to keep your blood sugar levels stable.
Bottom Line
Oatmeal is a great breakfast option for those looking to keep their blood sugar levels in check. Steel-cut oats are the healthiest option, as they are made from whole oat groats that have been cut into smaller pieces, which helps to slow down the digestion process and keep your blood sugar levels stable. Rolled oats and instant oats are also good options, but flavored oats should be avoided due to the added sugar and sweeteners.
Start searching for the best breakfasts for your blood sugar and you’ll soon find oatmeal rises to the top. (In fact, it’s our number one choice!) With a low glycemic index and tons of soluble fiber, it’s just about the perfect breakfast for people with diabetes and prediabetes.
Of course, the best oatmeal for your blood glucose is technically plain oatmeal—but none of us would say a bowl of oats soaked in water is our favorite breakfast. (There’s a reason gruel is usually thought of as prison food.) Fortunately, when you want some flavor in your morning bowl—but don’t want to tip the balance of your blood sugar—you do have plenty of options.
Try these seven tasty pre-made oatmeals, ranked in order of their benefits for blood sugar. Then, for more tasty steps, check out our list of 9 Best Oatmeal Recipes for a Longer Life.
Per 1 packet: 100 calories, 2 g fat (0 g saturated fat), 190 mg sodium, 19 g carbs (3 g fiber, 0 g sugar), 3 g protein
At 100 calories, 3 grams of fiber, and nary a sugar in sight, Hy-Vee’s Sugar-Free Maple & Brown Sugar Instant Oatmeal won’t spike your blood glucose even a little. So how do you get maple and brown sugar flavor without any actual sugar? The secret here is Splenda (aka sucralose), the zero-calorie sweetener that doesn’t impact blood sugar.
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Per 1 pouch: 100 calories, 2 g fat (0 g saturated fat), 210 mg sodium, 18 g carbs (3 g fiber, <1 g sugar), 4 g protein
When an epic Cinnabon isn’t a realistic breakfast for your blood sugar, make a healthier choice with Better Oats’ 100-Calorie Cinnamon Roll Oatmeal. Sweetened with a hint of real sugar and a bit of sucralose, this one comes in at less than 1 grams of total sugar and 18 grams of carbs. Three grams of fiber help slow your blood sugar roll, too.
Per 1 packet: 140 calories, 4 g fat (1.5 g saturated fat), 1 mg sodium, 22 g carbs (5 g fiber, 1 g sugar), 5 g protein
And now for something completely different! Nature’s Path’s Golden Turmeric Superfood Oatmeal takes the golden milk latte trend and applies it to oatmeal. (Because why not?) A generous 5 grams of fiber improves glycemic response, and a pinch of coconut sugar adds just 1 gram of total sugar. Meanwhile, the entire cup contains 22 grams of carbs—far less than many flavored oatmeals.
Turmeric, ginger, and cinnamon also lend their anti-inflammatory goodness to this heat-and-go oatmeal. This might be especially beneficial for people with diabetes. Research shows that inflammation can cause insulin resistance—and vice versa.
Per 1 container: 230 calories, 6 g fat (<1 g saturated fat), 5 mg sodium, 36 g carbs (7 g fiber, 2 g sugar), 9 g protein
With the right mix of fruits, who needs added sugar? Umpqua Oats’ Blueberry Apple Unsweetened Oatmeal Cups, sweetened only with dried apples and freeze-dried wild blueberries, prove that fruit can do the trick all on its own.
This cup clocks in with a larger serving size (and, therefore, more calories and carbs)—but the zero grams of added sugar, 2 grams of total sugar, and 7 grams of fiber mean it is still a solid choice for your blood sugar. And here’s a fun fact: wild blueberries are extra-high in antioxidants, which reduce inflammation.
Per 1/3 cup: 160 calories, 4 g fat (0.5 g saturated fat), 0 mg sodium, 26 g carbs (4 g fiber, 2 g sugar), 5 g protein
Purely Elizabeth’s Apple Cinnamon Pecan provides a unique mixture of oats, pecans, quinoa, flax seeds, and amaranth. It’s a whole foods dream that gets its sweetness only from dried apples. And here’s a blood sugar bonus: a 2013 study in the journal BMJ found that eating more apples was associated with a reduced risk of type 2 diabetes.
Want more reasons to eat an apple a day? Check out 7 Ways Apples Can Help You Lose Weight.
Per 1 packet: 110 calories, 2 g fat (0 g saturated fat), 150 mg sodium, 23 g carbs (3 g fiber, 4 g sugar), 3 g protein
Monk fruit is a natural sweetener that has little to no impact on blood sugar. Even though it’s an up-and-coming ingredient, it hasn’t made its way into very many foods in the U.S. market just yet. Quaker’s Lower Sugar Apples and Cinnamon Instant Oatmeal is one place to find it!
Packaged in low-calorie packets, this oatmeal uses both sugar and monk fruit to amp up its cinnamon-apple flavor. Here, you’ll find just 2 grams of added sugar, 4 grams of total sugar, 3 grams of fiber, and 23 grams of carbs.
Per 1 container: 210 calories, 8 g fat (6 g saturated fat), 130 mg sodium, 31 g carbs (4 g fiber, 7 g sugar), 5 g protein
Mush Ready To Eat Oats Strawberry comes with the advantage of being delicious either hot or cold. Just pull these soaked oat cups out of the fridge and eat ’em whichever way you like! Mush’s strawberry flavor is their best choice for blood sugar. Because real strawberries and fruit juice provide sweetness here, this one has zero grams of added sugars. But its total of 7 grams of sugar put it lower on the totem pole of blood sugar-friendly oatmeals.