Cooked — Diabetes Nutrition Facts

Food & Diabetes Search

Search any food to understand its impact on your blood sugar — see carbs, protein, fat, fiber, glycemic index, and more.

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

Oatmeal

CARBS

27 grams

PROTEINS

6 grams

FATS

3 grams

Oatmeal is a high-carb food and may not be advisable for a strict low-carb diabetes management plan.

Quantity: 100 grams

Glycemic Index: 55

Glycemic Load: 13

Fiber: 4 grams

Key Nutrients: Magnesium, phosphorus, manganese

Health Impact: Oatmeal has a moderate glycemic index and can cause blood sugar levels to rise, especially if eaten alone without fats or proteins.

💉 Suggested Bolus

Consider a dual-wave or extended bolus if using an insulin pump to manage the slower digestion and absorption.

🍽️ Best Paired With (Veg)

Avocado – Rich in healthy fats that help slow carbohydrate absorption and stabilize blood sugar.
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 keeping carbs low.
Almond Flour Porridge – Low in carbohydrates and high in healthy fats, helping to maintain stable glucose levels.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as the substitutes are low in digestible carbs.
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 breakfasts with protein and fat-rich alternatives leads to better blood sugar control throughout the day.”
— BCDF community member

🧠 Lowering Impact Tip

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

🤔 FAQs about Oatmeal

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

Oatmeal is higher in carbs; consider lower-carb alternatives like chia seed pudding or flaxseed meal porridge.

How can I make my breakfast more filling without adding carbs?

Incorporate sources of healthy fats and proteins such as nuts, seeds, and eggs.

Have a question about Oatmeal or any other topic related to diabetes?

Schedule a free session with one of our trained peer supporters who live with diabetes.

Click here for Buddy Project Helpline

From the blog

Empowering the diabetes community with expert insights, support, and resources.