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The Best Oatmeal for Type2 Diabetes
Oatmeal is a traditional breakfast food that is high in fiber and can be cooked and served in a variety of ways, such as with milk or water, sweetened with honey or sugar, and topped with fruit or nuts.
Oatmeal is a popular baking ingredient for cookies, muffins, and other baked stuff. It is highly rich in nutrients and offers several benefits including cholesterol control and reduced risk of heart disease. Oatmeal is your go-to breakfast and it can be cooked and served along with several other dishes.
Best Oatmeal for Type-2 Diabetes
When it comes to oatmeal for type-2 diabetes, not all can have all types of oatmeal. It depends on the processing the variety of oats has to go through; the more the processing, the less nutritional value the variety upholds.
Commonly known as rolled oats, the variety is de-husked, processed under steam, and flattened for perfection. The whole-grain food brings out a toasted flavour during consumption. The glycemic index and fiber content of this variety of oats is moderate.
These are whole oat groats cut into small pieces. Slightly dense in texture, the variety is very beneficial for diabetic people due to their low glycemic index and high fiber content. Additionally, the oats take a longer time to cook.
Quick and Instant Oats
Oats processed under steam for longer periods of time consume less time during cooking. The variety is rolled into thinner pieces for quick cooking. The variety is often laden with preservatives and sweeteners and hence, not recommended for diabetic people. The variety is also known to spike blood sugar levels in type-2 diabetic people.
This variety of oats is steamed, processed, and grounded in such a way that it is best suitable to make a wholesome porridge. A bowl of porridge topped with nuts such as almonds and walnuts is most recommended for type-2 diabetics.
Oatmeal: Health Benefits
In order to control the abnormal rise in blood sugar levels, it is important to regulate the amount of carbohydrate consumption but at the same time consume goods that are rich in other nutrients such as protein and fiber.
Since oatmeal is a high-fiber diet, it serves as a perfect food for people with type-2 diabetes. It is a low-glycemic index (GI) food, which means that it releases glucose into the bloodstream slowly, resulting in a gradual rise in blood sugar levels. This is beneficial for people with type 2 diabetes because it helps to regulate blood sugar levels, reduce the risk of blood sugar spikes, and improve overall blood sugar control.
Lowers Cholesterol Levels
Due to the high fiber content, oatmeal(beta-glucan) helps in lowering the LDL (bad cholesterol) and reduce the risk of heart diseases. Beta-glucan works by binding with bile acids in the intestine, which the body then excretes. To replace the bile acids, the liver has to use cholesterol, thus lowering the overall cholesterol levels in the body.
The cholesterol-lowering effects of oatmeal have been well-studied, and it is recommended as part of a healthy diet for people with high cholesterol. The American Heart Association recommends that adults consume at least 3 grams of beta-glucan from whole oats or oatmeal per day which helps to lower cholesterol levels.
Improves Insulin Sensitivity
The main problem with diabetic people is the malfunction in insulin usage, the fiber in oatmeal can also help to improve insulin sensitivity, which can make it easier for the body to use insulin to control blood sugar levels.
Regulates Blood Sugar Level
Due to the low glycemic index (GI) of oatmeal, it releases glucose slowly into the bloodstream which reduces the chances of any sugar spike in the blood and maintains the overall blood sugar level.
Diversifies Food Variety
Diabetic people are advised to limit their diet and only eat selective food. Oatmeal can diversify the plan without harming the patient’s health. It is a versatile food that can be cooked and served in many different ways. Eating oatmeal as a breakfast meal is a great way to start the day and can help to control hunger throughout the morning.
Recommendations for Oatmeal Consumption
Undoubtedly oatmeal is a very beneficial item for diabetic people but there are a few things that every individual should take care of otherwise, this nutrient-rich food can be harmful.
Extra Added Sugar
When we talk about eating oatmeal in combination with other dishes that doesn’t mean we have to add items that can negate the benefits of oatmeal. Items like sugar, syrup, etc. should not be added in excess to the oatmeal diet. It is best to add natural sweeteners like honey or fresh fruits.
Some oatmeal products may be processed in facilities that also process gluten-containing grains. People with gluten sensitivity or celiac disease should ensure that the oatmeal they consume is gluten-free.
Amount of Consumption
Anything in excess is harmful, eating too much oatmeal can lead to weight gain and blood sugar spikes, so it is important for people with diabetes to be mindful of portion sizes.
In some cases, processed oatmeal can contain added sugar which can be harmful to a diabetic person. Therefore, it is important to read the nutrition label and choose plain or low-sugar varieties.
Due to the high nutrient factor, oatmeal can be very beneficial for diabetic people. Diabetes is a condition in which the blood sugar level rises due to a defect where the human body starts using more insulin. This mismanagement impacts the entire metabolism and can be very fatal.
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