Dry Oats — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/30-grams-of-whole-grain-oats

30 grams of whole grain oats

CARBS

20g

PROTEINS

FATS

Whole grain oats are a moderate carbohydrate food, not ideal for a strict low-carb diet but better than refined grains.

Quantity: 30g

Glycemic Index: 55

Glycemic Load: 11

Fiber: 4g

Key Nutrients: Magnesium, phosphorus, manganese

Health Impact: Can cause moderate blood sugar spikes due to carb content; slower digestion due to fiber.

💉 Suggested Bolus

Consider pre-bolusing or splitting the insulin dose if using insulin.

🍽️ Best Paired With (Veg)

Avocado – High in healthy fats that can help slow carbohydrate absorption and stabilize blood sugar levels.
Spinach – Low in carbs and high in fiber, adding bulk and nutrients without spiking blood sugar.
Nuts – Provide healthy fats and proteins, reducing the glycemic load of meals.

🍽️ Best Paired With (Non Veg)

Eggs – High in protein and fats, they help to moderate blood sugar levels after meals.
Chicken Breast – Lean protein source that aids in steady blood sugar levels.
Salmon – Rich in omega-3 fatty acids and protein, supporting overall metabolic health.

🥄 Smart Substitutes

Chia Seeds – Lower in carbs and higher in fiber, helping to stabilize blood sugar levels.
Flaxseeds – Provides omega-3 fatty acids and fiber, aiding in blood sugar control.
Hemp Seeds – Rich in protein and healthy fats, offering minimal impact on blood sugar.
Almond Flour – Significantly lower in carbs and higher in fats, suitable for ketogenic diets.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as digestion and absorption are slow.
30–60 min: Moderate increase in blood sugar, depending on individual insulin sensitivity.
2–3 hr: Gradual decline in blood sugar as oats are digested and absorbed.

“Many in the low-carb community find that focusing on whole, unprocessed foods and incorporating healthy fats and proteins with each meal helps manage blood sugar more effectively than diets higher in carbohydrates.”
— BCDF community member

🧠 Lowering Impact Tip

Combine with a source of healthy fats or protein to slow glucose absorption.

🤔 FAQs about 30 grams of whole grain oats

Can I eat oats if I am on a strict low-carb diet?

Oats are higher in carbs than some other options, so they might not fit into a strict low-carb diet. Consider lower-carb substitutes like chia or flaxseeds.

How can I make my oatmeal breakfast more diabetes-friendly?

Pair oats with sources of protein and healthy fats, such as nuts or seeds, to help minimize blood sugar spikes.

Are there any grains that are low-carb friendly?

Most grains are high in carbs, but options like almond flour or coconut flour can be used as low-carb alternatives in many recipes.

Have a question about 30 grams of whole grain oats or any other topic related to diabetes?

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