1 Cup (156 Grams) — 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/rolled-oats

Rolled oats

CARBS

56 grams

PROTEINS

13 grams

FATS

7 grams

Not advisable for a low-carb diabetes approach.

Quantity: 100 grams

Glycemic Index: 55

Glycemic Load: 13

Fiber: 10 grams

Key Nutrients: Iron, magnesium, phosphorus, zinc, manganese, vitamin B1, vitamin B5

Health Impact: Rolled oats have a moderate impact on blood sugar due to their high carb content. They can lead to a significant rise in blood glucose levels, especially when consumed in large quantities.

💉 Suggested Bolus

Pair with protein or healthy fats, consider reducing portion size, and monitor blood sugar levels closely.

🍽️ Best Paired With (Veg)

Greek yogurt with nuts and seeds – Provides protein and healthy fats to balance blood sugar levels
Avocado and egg salad – Rich in protein and healthy fats, supports blood sugar control

🍽️ Best Paired With (Non Veg)

Grilled chicken with roasted vegetables – High in protein and fiber, helps stabilize blood sugar levels
Salmon with sautéed spinach – Rich in omega-3 fatty acids and low in carbs, supports metabolic health

🥄 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 due to slow digestion
30–60 min: Gradual rise in blood sugar levels
2–3 hr: Blood sugar levels may remain elevated

“Many individuals in the low-carb diabetes community find that replacing high-carb foods like rolled oats with fiber-rich seeds and nuts helps them better manage their blood sugar levels throughout the day.”
— BCDF community member

🧠 Lowering Impact Tip

Consider reducing portion size and pairing with protein or healthy fats.

🤔 FAQs about Rolled oats

Can I still enjoy oatmeal if I have diabetes?

While oatmeal can be high in carbs and may lead to blood sugar spikes, incorporating it in moderation with protein and healthy fats can help mitigate its impact on blood sugar levels.

What are some low-carb alternatives to rolled oats?

Chia seeds, flaxseeds, and nuts are excellent low-carb substitutes that provide similar texture and nutritional benefits without causing significant spikes in blood sugar.

Have a question about Rolled 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.