Per 100 Grams — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/oat

Oat

CARBS

27.9 g

PROTEINS

5.3 g

FATS

2.4 g

Oats are a whole grain and can be part of a diabetes management plan, but should be used cautiously due to their carb content.

Quantity: 100 g

Glycemic Index: 55

Glycemic Load: 13

Fiber: 4 g

Key Nutrients: Magnesium, phosphorus, manganese

Health Impact: Oats have a moderate glycemic index and can cause blood sugar spikes if not balanced with other macronutrients.

💉 Suggested Bolus

Consider pre-bolusing or splitting the insulin dose if consuming oats.

🍽️ Best Paired With (Veg)

Avocado – High in healthy fats that can help slow digestion and reduce blood sugar spikes.
Spinach – Very low in carbs and high in fiber, aiding in blood sugar control.

🍽️ Best Paired With (Non Veg)

Grilled chicken – High in protein, which helps moderate blood sugar levels and increase satiety.
Boiled eggs – Provide a good source of protein and fats for minimal impact on blood sugar.

🥄 Smart Substitutes

Flaxseed meal – Lower in carbs and higher in omega-3 fatty acids, which can help reduce inflammation.
Chia seeds – Low in digestible carbs and high in fiber, helping to stabilize blood sugar levels.
Almond flour – Significantly lower in carbs and higher in healthy fats, beneficial for blood sugar control.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as these substitutes are low in digestible carbohydrates.
30–60 min: Stable blood sugar due to high fiber and healthy fat content.
2–3 hr: Continued blood sugar stability, preventing late postprandial spikes.

“Many in the low-carb community find that replacing traditional high-carb items like oats with seeds or nut-based meals helps maintain better glycemic control throughout the day.”
— BCDF community member

🧠 Lowering Impact Tip

Combine with sources of protein or healthy fats to slow digestion and glucose absorption.

🤔 FAQs about Oat

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

Oats are higher in carbs; consider lower-carb substitutes like flaxseed meal or almond flour for better blood sugar management.

How do high-fiber substitutes affect blood sugar?

High-fiber substitutes like chia seeds help slow down the absorption of glucose, leading to more stable blood sugar levels.

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Oat