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https://www.bluecircle.foundation/food/steel-cut-oats
Steel cut oats
CARBS
71g
PROTEINS
13g
FATS
6g
Not advisable for a low-carb diabetes approach.
Quantity: 100g
Glycemic Index: 42
Glycemic Load: 13
Fiber: 10g
Key Nutrients: Iron, Magnesium, Phosphorus, Zinc
Health Impact: Steel cut oats have a moderate glycemic index and load, but the high carbohydrate content can lead to significant blood sugar spikes. Insulin response may be elevated, and digestion time can vary among individuals.
💉 Suggested Bolus
Pair with protein and healthy fats, consider reducing portion size, and monitor blood sugar levels closely post-consumption.
🍽️ Best Paired With (Veg)
- Avocado slices – Provides healthy fats and fiber to slow down digestion
- Spinach salad with olive oil dressing – Adds fiber and nutrients without spiking blood sugar levels
🍽️ Best Paired With (Non Veg)
- Grilled salmon – Rich in omega-3 fatty acids and protein to balance the meal
- Roasted chicken breast – Lean protein source that complements the low-carb nature of steel cut oats
🥄 Smart Substitutes
- Cauliflower rice – Low-carb alternative that can help stabilize blood sugar levels
- Zucchini noodles – Low-carb option that adds fiber and nutrients to the meal
⏱ 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 stable if paired with protein and healthy fats
“Many individuals in the low-carb diabetes community find that replacing high-carb grains like steel cut oats with lower-carb alternatives helps them better manage their blood sugar levels throughout the day.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Consider reducing portion size and pairing with protein and healthy fats.
🤔 FAQs about Steel cut oats
Can I still enjoy oats on a low-carb diet?
While oats are typically higher in carbs, some individuals may be able to include small portions in their diet if paired with protein and healthy fats to minimize blood sugar spikes.
Are there any creative ways to replace oats in recipes?
Yes, cauliflower rice, almond flour, or flaxseed meal can be used as low-carb substitutes in recipes that call for oats.
