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https://www.bluecircle.foundation/food/oat-meal
oat meal
CARBS
27g
PROTEINS
5g
FATS
3g
Oatmeal is a whole grain and can be part of a diabetes-friendly diet, but it is relatively high in carbohydrates which may affect blood sugar levels.
Quantity: 100g
Glycemic Index: 55
Glycemic Load: 13
Fiber: 4g
Key Nutrients: Magnesium, phosphorus, manganese
Health Impact: Oatmeal has a moderate glycemic index and can cause blood sugar levels to rise if not balanced with other macronutrients.
💉 Suggested Bolus
Consider pre-bolusing or splitting the insulin dose if using insulin therapy.
🍽️ Best Paired With (Veg)
- Avocado – Rich in healthy fats that help to slow the absorption of any carbohydrates.
- Spinach Salad – Low in carbs and high in fiber, aiding in overall glycemic control.
🍽️ Best Paired With (Non Veg)
- Boiled Eggs – Provide high-quality protein that helps in moderating blood glucose levels.
- Grilled Chicken Breast – Lean protein source that does not contribute to glucose spikes.
🥄 Smart Substitutes
- Chia Seed Pudding – Offers high fiber and omega-3 fatty acids, with minimal impact on blood sugar levels.
- Flaxseed Meal Porridge – Provides a good source of protein and fiber while being very low in digestible carbs.
- Almond Flour Porridge – Low in carbohydrates and high in healthy fats, helping to maintain stable blood glucose levels.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as the substitutes are low in digestible carbohydrates.
- 30–60 min: Stable blood sugar due to slow digestion of fats and fibers.
- 2–3 hr: Continued stability in blood sugar, preventing spikes and crashes.
“Many in the low-carb community find that replacing traditional high-carb meals with nutrient-dense, lower-carb alternatives helps in managing post-meal blood sugar spikes more effectively.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Combine with protein or healthy fats, and choose steel-cut oats over instant varieties to lower the glycemic impact.
🤔 FAQs about oat meal
Can I eat oatmeal if I am on a low-carb diet?
Oatmeal is higher in carbs; consider lower-carb substitutes like chia seed pudding or flaxseed meal porridge.
How do I manage my blood sugar after breakfast?
Opt for high-fiber, high-protein breakfasts and monitor your blood sugar levels to adjust future meals.
Have a question about oat meal or any other topic related to diabetes?
Schedule a free session with one of our trained peer supporters who live with diabetes.
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