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https://www.bluecircle.foundation/food/oats
Oats
CARBS
66g
PROTEINS
16.9g
FATS
6.9g
Oats are not advisable from a low-carb diabetes standpoint.
Quantity: 100g
Glycemic Index: 55
Glycemic Load: 13
Fiber: 10.6g
Key Nutrients: Manganese, phosphorus, magnesium, iron, zinc, B vitamins
Health Impact: Oats have a moderate impact on blood sugar due to their high carb content. They can lead to a gradual rise in blood glucose levels, requiring careful insulin management. The fiber content may help slow down digestion.
💉 Suggested Bolus
Consider pre-bolusing insulin ahead of consuming oats to match the digestion and absorption of carbs.
🍽️ Best Paired With (Veg)
- Avocado – Healthy fats and fiber help slow down digestion and reduce blood sugar spikes
- Leafy greens – Low in carbs and high in nutrients, supports overall health
🍽️ Best Paired With (Non Veg)
- Salmon – Rich in omega-3 fatty acids and protein, supports heart health and satiety
- Chicken breast – Lean protein source that helps stabilize blood sugar levels
🥄 Smart Substitutes
- Chia seeds – High in fiber and low in carbs, helps stabilize blood sugar levels
- Flaxseeds – Rich in omega-3 fatty acids and low in carbs, supports heart health
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact on blood sugar
- 30–60 min: Gradual rise in blood sugar levels
- 2–3 hr: Blood sugar levels may start to stabilize
“Many in the low-carb diabetes community find that incorporating healthy fats and fiber-rich foods alongside low-carb options helps in managing blood sugar effectively.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Consider reducing portion size and pairing with protein and healthy fats.
🤔 FAQs about Oats
Can oats be a part of a low-carb diet for diabetes?
While oats are a good source of fiber, they can still impact blood sugar levels for some individuals. It's recommended to monitor your blood sugar response when consuming oats and consider lower-carb alternatives if needed.
