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/rolled-oats
Rolled oats
CARBS
56 grams
PROTEINS
13 grams
FATS
7 grams
Not advisable for a low-carb diabetes approach due to high carb content
Quantity: 100 grams
Glycemic Index: 55
Glycemic Load: 13
Fiber: 10 grams
Key Nutrients: Iron, Magnesium, Phosphorus, Zinc
Health Impact: Rolled oats have a moderate glycemic index and load, but the high carb content can lead to significant blood sugar spikes. Insulin response may be required to manage the glucose influx, potentially causing fluctuations in blood sugar levels. Digestion time can vary among individuals.
💉 Suggested Bolus
Consider pairing with protein or healthy fats, and monitor blood sugar levels closely to adjust insulin doses if needed.
🍽️ Best Paired With (Veg)
- Avocado – Healthy fats and fiber help slow down digestion and prevent blood sugar spikes
- Spinach – 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
- Eggs – High-quality protein and low in carbs, helps maintain stable 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 remain stable
“Many in the low-carb diabetes community find that incorporating healthy fats and proteins with low-carb foods like rolled oats can help manage blood sugar effectively.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Consider reducing portion size and pairing with protein or healthy fats
🤔 FAQs about Rolled oats
Can I eat rolled oats if I have diabetes?
While rolled oats can be high in carbs, pairing them with protein, healthy fats, and fiber-rich foods can help minimize blood sugar spikes.
Are there any low-carb alternatives to rolled oats?
Yes, chia seeds and flaxseeds are excellent low-carb substitutes that offer similar nutritional benefits.
