Steel cut oats with walnuts and chia seeds
CARBS
27 grams
PROTEINS
7 grams
FATS
12 grams
Quantity: 100 grams
Glycemic Index: 55
Glycemic Load: 15
Fiber: 6 grams
Key Nutrients: Omega-3 fatty acids, fiber, protein
Health Impact: Moderate glycemic index and load can cause blood sugar spikes in diabetics, though the presence of fats and proteins helps moderate the response.
💉 Suggested Bolus
Consider pre-bolusing or splitting the insulin dose if using insulin.
🍽️ Best Paired With (Veg)
- Avocado slices – Rich in healthy fats that can help slow the absorption of carbohydrates, stabilizing blood sugar levels.
- Spinach omelette – Provides high-quality protein and fiber, aiding in satiety and blood sugar control.
🍽️ Best Paired With (Non Veg)
- Grilled chicken breast – Lean protein source that helps balance the meal, reducing the overall glycemic load.
- Smoked salmon – Offers omega-3 fatty acids and protein, contributing to cardiovascular health and glycemic stability.
🥄 Smart Substitutes
- Flaxseed meal porridge – Provides a lower glycemic index and higher fiber content, helping to reduce blood sugar spikes.
- Chia pudding – Offers high fiber and omega-3 fatty acids, aiding in slower digestion and steadier blood sugar levels.
- Almond flour pancakes – Significantly lower in carbs than traditional pancakes, helping maintain better glucose control.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as the meal is low in simple sugars.
- 30–60 min: Moderate rise in blood sugar due to the complex carbs in oats, mitigated by the fiber in walnuts and chia seeds.
- 2–3 hr: Blood sugar levels begin to stabilize due to the high fiber content and healthy fats, which slow digestion.
— BCDF community member
🧠 Lowering Impact Tip
Reduce the portion of oats and increase the proportion of walnuts and chia seeds.
🤔 FAQs about Steel cut oats with walnuts and chia seeds
Can I eat steel cut oats if I am trying to manage my diabetes with a low-carb diet?
While steel cut oats are lower on the glycemic index compared to other grains, they are still relatively high in carbs. Consider portion control or substituting with lower-carb alternatives like flaxseed meal or chia pudding.
How can I add flavor to low-carb breakfast options without adding extra sugar?
Utilize natural spices like cinnamon, nutmeg, or vanilla extract. You can also add unsweetened nut butters or coconut cream for richness without added sugars.
Have a question about Steel cut oats with walnuts and chia seeds or any other topic related to diabetes?
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