Download the Full Metabolic Intelligence Report (PDF)
M&S porridge oats
CARBS
60g per 100g
PROTEINS
11g per 100g
FATS
8g per 100g
Quantity: 100g
Glycemic Index: 55
Glycemic Load: 29
Fiber: 9g per 100g
Key Nutrients: Fiber, magnesium, zinc
Health Impact: High in carbs, which can cause significant blood sugar spikes and require careful management with insulin.
💉 Suggested Bolus
Consider pre-bolusing or splitting the insulin dose to manage the slower digestion of oats.
🍽️ Best Paired With (Veg)
- Greek Yogurt – Adds protein to the meal, aiding in blood sugar regulation.
- Mixed Nuts – Provides healthy fats and proteins, reducing the overall glycemic index of the meal.
- Avocado – Rich in monounsaturated fats that can help slow carbohydrate absorption.
🍽️ Best Paired With (Non Veg)
- Boiled Eggs – High in protein, helping to balance the meal's macronutrient profile and manage glucose levels.
- Smoked Salmon – Offers omega-3 fatty acids and protein, supporting cardiovascular health and glycemic control.
- Grilled Chicken Breast – Lean protein source that helps maintain steady blood sugar levels.
🥄 Smart Substitutes
- Chia Seed Pudding – Offers high fiber and omega-3 fatty acids, which can help in managing blood sugar levels.
- Flaxseed Meal Porridge – Provides a lower glycemic index alternative with healthy fats and fiber.
- Almond Flour Pancakes – Lower in carbs and higher in protein, helping to stabilize blood glucose levels.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as digestion has not significantly progressed.
- 30–60 min: Moderate rise in blood sugar, depending on portion size and individual metabolic response.
- 2–3 hr: Gradual decline in blood sugar as oats have soluble fiber, which helps slow digestion.
— BCDF community member
🧠 Lowering Impact Tip
Combine with a source of protein or healthy fats, and consume in smaller portions.
🤔 FAQs about M&S porridge oats
Can I eat oats if I am on a low-carb diet?
Oats can be part of a low-carb diet if used in moderation and paired with high-protein or high-fat foods to mitigate blood sugar spikes.
What are the best times to consume oats for someone with diabetes?
Consuming oats during breakfast can be beneficial as the fiber content helps provide a steady release of energy throughout the morning.
How can I make my oatmeal more diabetes-friendly?
Consider adding nuts, seeds, or a scoop of protein powder to your oatmeal to balance the carbs with fats and proteins.
Download the Full Metabolic Intelligence Report (PDF)
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