Dry Oats — 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/quaker-oats

quaker oats

CARBS

27g

PROTEINS

FATS

Quaker oats are a whole grain food but contain moderate levels of carbohydrates, which may not be ideal for a strict low-carb diet for diabetes management.

Quantity: 30g

Glycemic Index: 55

Glycemic Load: 15

Fiber: 4g

Key Nutrients: Manganese, Phosphorus, Magnesium, Iron

Health Impact: Oats have a moderate glycemic index and can cause a moderate rise in blood sugar levels, requiring careful portion control and monitoring in diabetic diets.

💉 Suggested Bolus

Consider pre-bolusing insulin or using a dual-wave bolus to manage the slower digestion and absorption rate of oats.

🍽️ Best Paired With (Veg)

Avocado – Rich in healthy fats that help slow digestion and stabilize blood sugar levels.
Spinach – Low in carbs and high in fiber, aiding in blood sugar control.

🍽️ Best Paired With (Non Veg)

Boiled Eggs – Provide protein that helps in slowing down glucose absorption.
Grilled Chicken – Lean protein source that does not spike blood sugar levels.

🥄 Smart Substitutes

Chia Seeds – High in fiber and omega-3 fatty acids, chia seeds can help stabilize blood sugar levels.
Flaxseed Meal – Low in carbs and high in fiber, helping to reduce glucose spikes.
Almond Flour Porridge – Provides a grain-free, lower-carb alternative with healthy fats and protein.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as low-carb substitutes digest slowly.
30–60 min: Stable blood sugar due to slow digestion and absorption of fats and proteins.
2–3 hr: Continued stable blood sugar, 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 manage glucose levels more effectively, especially in the morning.”
— BCDF community member

🧠 Lowering Impact Tip

Combine with a source of healthy fats and protein, such as nuts or full-fat yogurt, to slow the absorption of glucose.

🤔 FAQs about quaker oats

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

Oats are higher in carbs; consider lower-carb substitutes like chia seeds or almond flour porridge.

How do I replace oats in recipes?

Use ground flaxseed or almond flour as a substitute in baking or breakfast recipes for a lower-carb option.

Have a question about quaker oats 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.