Per 100 Grams Dry Weight — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/wholegrain-oats

Wholegrain Oats

CARBS

56g

PROTEINS

13g

FATS

Wholegrain oats are a higher-carb option and may not be ideal for strict low-carb diabetes management, but they are less processed and contain more nutrients compared to refined grains.

Quantity: 100g

Glycemic Index: 55

Glycemic Load: 29

Fiber: 10g

Key Nutrients: Magnesium, Phosphorus, Thiamine, Zinc

Health Impact: Wholegrain oats have a moderate glycemic index and can cause moderate blood sugar spikes. They are digested slower than processed grains, leading to a more gradual insulin response.

💉 Suggested Bolus

Consider pre-bolusing or splitting the insulin dose to manage the slower digestion and absorption rate of oats.

🍽️ Best Paired With (Veg)

Avocado – High in healthy fats that can help slow digestion and prevent blood sugar spikes.
Spinach – Very low in carbs and high in fiber, aiding in blood sugar control.
Nuts – Provide healthy fats and proteins with minimal impact on blood sugar.

🍽️ Best Paired With (Non Veg)

Eggs – High in protein and fats with virtually no carbohydrates, supporting stable blood glucose levels.
Chicken Breast – Lean protein that helps maintain muscle mass and stabilizes blood sugar levels.
Salmon – Rich in omega-3 fatty acids and protein, beneficial for heart health and blood sugar stability.

🥄 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 without spiking blood sugar.
Almond Flour – Significantly lower in carbohydrates and higher in fat, which can help maintain blood sugar stability.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as fats and proteins do not spike blood sugar quickly.
30–60 min: Gradual increase if any, depending on accompanying foods.
2–3 hr: Stable blood sugar levels if paired with low-carb, high-fiber foods.

“Many in the low-carb community find that focusing on whole, unprocessed foods and avoiding grains helps manage their diabetes more effectively.”
— BCDF community member

🧠 Lowering Impact Tip

Combine with a source of healthy fats or protein to slow the absorption of glucose.

🤔 FAQs about Wholegrain Oats

Can I eat oats if I am on a low-carb diet?

Oats are higher in carbs; consider lower-carb alternatives like chia seeds or flaxseed meal.

How do whole grains affect blood sugar?

Whole grains can still raise blood sugar, though typically less sharply than refined grains. Opt for non-grain, high-fiber options instead.

What are some snacks that won't spike my blood sugar?

Opt for snacks like nuts, cheese, or Greek yogurt, which are low in carbohydrates and high in protein and/or fat.

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