1/3 Cup Dry (30g) — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/rolled-cut-oats

rolled cut oats

CARBS

27g

PROTEINS

FATS

Rolled cut oats, while containing fiber, are higher in carbohydrates and may not be ideal for a strict low-carbohydrate diet for managing diabetes.

Quantity: 30g

Glycemic Index: 55

Glycemic Load: 9

Fiber: 4g

Key Nutrients: Fiber, magnesium, zinc

Health Impact: Rolled oats have a moderate glycemic index and can cause a moderate rise in blood sugar levels, which requires careful management in a diabetic diet.

💉 Suggested Bolus

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

🍽️ Best Paired With (Veg)

Avocado – High in healthy fats that can help slow the absorption of glucose into the bloodstream.
Nuts – Provide healthy fats and proteins, contributing to a more stable post-meal blood glucose level.

🍽️ Best Paired With (Non Veg)

Eggs – Rich in protein and fats, which can help mitigate blood sugar spikes.
Smoked Salmon – Provides omega-3 fatty acids and protein, supporting overall metabolic health and slow glucose release.

🥄 Smart Substitutes

Chia Seeds – Lower in carbs and higher in fiber, helping to stabilize blood sugar levels.
Flaxseed Meal – Provides a good source of omega-3 fatty acids and fiber, with minimal impact on blood glucose.
Almond Flour – Significantly lower in carbohydrates and higher in fats, which can help maintain a steadier blood sugar level.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as fats and proteins digest slower, delaying blood sugar rise.
30–60 min: Gradual increase in blood sugar, depending on accompanying foods.
2–3 hr: Blood sugar begins to stabilize as the body continues to digest and absorb nutrients slowly.

“Many in the low-carb community find that focusing on whole, unprocessed foods not only helps manage blood sugar levels but also improves overall health.”
— BCDF community member

🧠 Lowering Impact Tip

Combine with a source of protein or healthy fat, such as nuts or seeds, to slow the absorption of glucose.

🤔 FAQs about rolled cut oats

Can rolled oats be part of a low-carb diet?

Rolled oats are higher in carbs; consider lower-carb substitutes like chia seeds or flaxseed meal for better blood sugar control.

How can I prevent blood sugar spikes if I eat oats?

Pair oats with sources of healthy fats and protein, such as nuts or eggs, to slow the absorption of glucose.

Have a question about rolled cut oats or any other topic related to diabetes?

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