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https://www.bluecircle.foundation/food/oats
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Oats
CARBS
66g
PROTEINS
16.9g
FATS
6.9g
Oats are advisable for diabetes management due to their moderate impact on blood sugar levels.
Quantity: 100g
Glycemic Index: 55
Glycemic Load: 13
Fiber: 10.6g
Key Nutrients: Manganese, phosphorus, magnesium, iron, zinc, and B vitamins
Health Impact: Oats have a moderate glycemic index and provide a good source of fiber, which can help stabilize blood sugar levels. The combination of carbs, protein, and fats in oats can lead to a slower rise in blood glucose levels compared to high-carb foods.
💉 Suggested Bolus
Consider pre-soaking oats or adding nuts and seeds to your oatmeal to further slow down digestion and reduce blood sugar spikes.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact on blood sugar due to low carb content
- 30–60 min: Slight increase in blood sugar levels
- 2–3 hr: Blood sugar levels remain stable
“Incorporating oats in a low-carb diet can be challenging due to their higher carb content. It's important to monitor blood sugar levels closely when consuming oats and consider pairing them with protein and healthy fats to minimize blood sugar spikes.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Pair oats with protein and healthy fats to slow down digestion and minimize blood sugar spikes.
Download the Full Metabolic Intelligence Report (PDF)
Get the complete blood sugar strategy, portion guidance, CGM rise model, and insulin execution plan in a clean, printable format.
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