• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer

Diabetes Everyday

Living your best life with diabetes. Toby Smithson provides professional guidance with personal experience.

  • Diabetes EveryDay
  • Work With Toby
    • Toby in the Media
      • Interviews and Articles
    • Toby’s Books
    • Speaking Out About Diabetes
  • Sharing Toby’s Knowledge
    • Understanding Diabetes
    • Eating Healthy
    • Being Physically Active
    • Medications and Monitoring Health
    • Reducing Stress
    • Staying Motivated
    • Diabetes Resources
  • Meet Toby
    • Contact Toby
  • YouTube Channel
  • Newsletter
You are here: Home / Eating Healthy / Diabetes Question- Can I Eat Oatmeal?

Diabetes Question- Can I Eat Oatmeal?

February 4, 2021 By Toby Smithson

Oatmeal is one of those foods that can spike blood sugar, but it’s also a very healthy whole grain noted for its soluble fiber, which can improve blood cholesterol. So how do we maximize the benefits of oatmeal and minimize its effect on blood glucose? Here are some simple tips.

Welcome back to DiabetesEveryDay. I’m a registered dietitian nutritionist and certified diabetes care and education specialist, Toby Smithson.  If you haven’t already, make sure to sign up for my newsletter and click the subscribe button below.

Subscribe To Our YouTube Channel

Table Of Contents

  • The Science Behind Oats
  • Read The Food Label
  • To Eat Oats Or To Not Eat Oats?

The Science Behind Oats

I have a perfect food to talk about today. I know this can get confusing, so I want to get the science-based information to you, which will help you make the decision on whether oatmeal is okay for people with diabetes to eat.

Yes, Oatmeal is a source of carbohydrates. But it is a whole grain, a complex carbohydrate. And that makes a difference when we are deciding the best choices for carbohydrates.

There are more benefits to add here… Oats contain soluble fiber, which has been shown to lower cholesterol levels. This soluble fiber called beta-glucan can help improve insulin response; they contain antioxidants that can help lower blood pressure, reduce inflammation, and improve blood flow. Oats contain vitamins and minerals-magnesium, iron, phosphorus, zinc, folate, copper, and vitamins B1 and B5. And due to the fiber content in oatmeal, it can help relieve constipation.

So…all of these are good things for people with diabetes.

Be Sure To Check Out – 3 Worst Breakfasts For Diabetes

Read The Food Label

We need to watch out for the portion size and make sure we are consuming the oats that contain the most fiber per portion. We can find this by looking at the food label.

First, look at the ingredients so you are choosing a whole grain oat that is listed as the first ingredient.

Steel-cut oats:  ¼ cup dry steel-cut oats contain 170 calories, 3-4 g fat (0.5 g saturated fat), 29-31 g carbohydrates, 4-5 g fiber, no sodium, and 4-7 g protein (It’s important to note the portion size for steel-cut oats as it is smaller than other oatmeal.)

Rolled oats: there are a variety of brands on the market. The Nutrition for a multi-grain, wholegrain hot cereal that I like contains a 1/3 cup dry serving size: 130 calories, 1 g fat, 28 g carbs, 5 g fiber, and 4 g protein.

Quick oats: Nutrition (serving size ½ cup dry): 150-180 calories, 2.5-3 g fat (0.5 g saturated fat), 27-29 g carbs, 4-5 g fiber, and 5-7 g protein

Instant Oats (no flavoring): Nutrition (serving size 1 packet): 110-130 calories, 2-2.5 g fat (0 g saturated fat), 19-23 g carbs, 3 g fiber, 4 g protein

To Eat Oats Or To Not Eat Oats?

If you are noticing your blood sugar rise when you eat oatmeal, you can add a couple of things to your oats to help slow down the rise. Try adding protein or healthy fats, like nuts, hemp seeds, an egg, or a side of cheese to help blunt the spikes.

A Must Know – What Can I Eat When My Blood Sugar is Out of Range?

Bottom line – eat oats but watch the portion size and manage blood sugar spikes if necessary.

My favorite way to eat oatmeal is by adding cinnamon and a low-calorie sweetener to my oats, along with almonds, hemp seeds, or egg whites. What’s your favorite way to prep your oats? Leave me a comment.

Until next time, cheers to your health!

You May Also Enjoy

  • One Simple Step To Naturally Lower Your A1C
  • Can People With Diabetes Eat Fruit?
  • Food Diary Shown to Double Successful Weight Loss Efforts
  • Super Finds at the Farmer’s Market

Filed Under: Eating Healthy

Toby Smithson Diabetes Everyday

Subscribe on YouTube

Toby Smithson dynamically combines her knowledge as a certified diabetes educator and registered dietitian nutritionist with her life experiences successfully managing type 1 diabetes for more than five decades.

Primary Sidebar

Search

Keys to Living Well – Toby’s Posts

Recent Posts

  • Diabetes Nutrition with Shelf Life February 26, 2021
  • 3 Easy Tips for Managing Blood Sugar February 26, 2021
  • Five Ways to Practice Diabetes Self-Compassion (and forget perfection) February 26, 2021
  • Sesame-Infused Steamed Haddock February 18, 2021
  • Diabetes Question- Can I Eat Oatmeal? February 4, 2021

Post Archives

Before Footer

tobysmithson

357

tobysmithson

View

Feb 26

Open
Took my #englishspringerspaniel for a walk to the #beach to meetup with her sister. I feel like this photo can be straight out of a movie. What’s the caption you’d write for this photo?  #relaxationtime #stressrelief #englishspringerrescueamerica #englishspringerspanielsofinstagram #englishspringerspanielsofig #diabetesmanagement

Took my #englishspringerspaniel for a walk to the #beach to meetup with her sister. I feel like this photo can be straight out of a movie. What’s the caption you’d write for this photo? #relaxationtime #stressrelief #englishspringerrescueamerica #englishspringerspanielsofinstagram #englishspringerspanielsofig #diabetesmanagement ...

tobysmithson

View

Feb 24

Open
Nobody asks for this job but if you’ve been diagnosed with #type1diabetes or #type2diabetes, you are a “ #Diabetes Manager”. 
Note: #healthylifestyle is number 1 on the daily task list. #healthyeating #exercise #monitoring #bloodsugar #diabetesmanagement 
#diabetescommunity #diabetesonlinecommunity  #diabeteslife  https://youtu.be/BmV54BJZ0aQ

Nobody asks for this job but if you’ve been diagnosed with #type1diabetes or #type2diabetes, you are a “ #Diabetes Manager”.
Note: #healthylifestyle is number 1 on the daily task list. #healthyeating #exercise #monitoring #bloodsugar #diabetesmanagement
#diabetescommunity #diabetesonlinecommunity #diabeteslife

https://youtu.be/BmV54BJZ0aQ
...

tobysmithson

View

Feb 24

Open
Trying something new this year for our #vegetablegarden by growing #tomatoes and #bellpeppers via a #hydroponicgarden .  Does anyone have any tips for replanting in my garden after last frost date?  #haveaplant #freshtomatoes #healthyeating #stressrelief #freshvegetables #southcarolina

Trying something new this year for our #vegetablegarden by growing #tomatoes and #bellpeppers via a #hydroponicgarden . Does anyone have any tips for replanting in my garden after last frost date? #haveaplant #freshtomatoes #healthyeating #stressrelief #freshvegetables #southcarolina ...

tobysmithson

View

Feb 21

Open
#diabetes #diabetestype1 #diabetestype2 #diabetesmanagement #diabetescommunity #diabetessupport #diabeteseducation #type1diabetes #type2diabetes

#diabetes #diabetestype1 #diabetestype2 #diabetesmanagement #diabetescommunity #diabetessupport #diabeteseducation #type1diabetes #type2diabetes ...

tobysmithson

View

Feb 20

Open
Best picks from myself and fellow dietitians when driving thru the #fastfood lane.  @huffingtonpost_ https://www.huffpost.com/entry/healthy-fast-food-drive-thru_l_5ff5ce55c5b665581f66efe2

Best picks from myself and fellow dietitians when driving thru the #fastfood lane. @huffingtonpost_ https://www.huffpost.com/entry/healthy-fast-food-drive-thru_l_5ff5ce55c5b665581f66efe2 ...

tobysmithson

View

Feb 20

Open
Happy #NationalLoveYourDogDay Addie. Rescuing you was one of the best things that happened in 2020! #EnglishSpringer #englishspringerrescueamerica #englishspringerspaniel  #englishspringerspanielsofinstagram #englishspringerspaniels #englishspringerrescue

Happy #NationalLoveYourDogDay Addie. Rescuing you was one of the best things that happened in 2020! #EnglishSpringer #englishspringerrescueamerica #englishspringerspaniel #englishspringerspanielsofinstagram #englishspringerspaniels #englishspringerrescue ...

tobysmithson

View

Feb 18

Open
It was a lot of fun watching a movie that our #englishspringerspaniel loved too! She was listening to every chirp from the magpie in the Penguin Bloom movie. #englishspringerspanielsofinstagram #englishspringerspaniels #englishspringerrescueamerica #englishspringerrescue

It was a lot of fun watching a movie that our #englishspringerspaniel loved too! She was listening to every chirp from the magpie in the Penguin Bloom movie. #englishspringerspanielsofinstagram #englishspringerspaniels #englishspringerrescueamerica #englishspringerrescue ...

tobysmithson

View

Feb 17

Open
Happy #cannedfoodmonth ! With all the winter storms or heavy rain we’ve experienced, it’s a perfect time to make sure your pantry is well stocked. Video link in YouTube bio. #cannedfoodfan @pacificcoastproducers1971 #cannedfruit #cannedfood #diabetes #cannedtomatoes #diabetesmanagement @cannedfoodfan #healthyeating

Happy #cannedfoodmonth ! With all the winter storms or heavy rain we’ve experienced, it’s a perfect time to make sure your pantry is well stocked. Video link in YouTube bio. #cannedfoodfan @pacificcoastproducers1971 #cannedfruit #cannedfood #diabetes #cannedtomatoes #diabetesmanagement @cannedfoodfan #healthyeating ...

tobysmithson

View

Feb 15

Open
Instagram post 17859482681396672

...

tobysmithson

View

Feb 10

Open
Very important message for everyone although this #video is directly related to people with #diabetes . Link to video is in bio under #youtube.  Are you hard on yourself? A perfectionist? Do you show yourself #compassion? Thank you @diabetesredefined for sharing your wisdom. #bekind #bekindtoyourself #diabetesmanagement #diabetescommunityonline

Very important message for everyone although this #video is directly related to people with #diabetes . Link to video is in bio under #youtube. Are you hard on yourself? A perfectionist? Do you show yourself #compassion? Thank you @diabetesredefined for sharing your wisdom. #bekind #bekindtoyourself #diabetesmanagement #diabetescommunityonline ...

tobysmithson

View

Feb 9

Open
Shout out to canned foods during #nationalcannedfoods month. People with #diabetes can choose the option of canned #fruits in natural juice instead of light or heavy syrup. #cannedfoods Pacific Coast Producers Fan Page #cannedfruit #diabetesmanagement #healthyeating #diabetescommunity #diabetesfriendly @pacificcoastproducers1971

Shout out to canned foods during #nationalcannedfoods month. People with #diabetes can choose the option of canned #fruits in natural juice instead of light or heavy syrup. #cannedfoods Pacific Coast Producers Fan Page #cannedfruit #diabetesmanagement #healthyeating #diabetescommunity #diabetesfriendly @pacificcoastproducers1971 ...

tobysmithson

View

Feb 5

Open
Looking for some new #recipes that are #hearthealthy ? I’m thankful that fellow registered dietitians @cindykleckner and @chewthefacts loaned me one of their #fish recipes to share with you all.  Check out this video link in my bio. #americanheartassociation  #wearredday #diabetesfriendly #lowcarb #diabetescommunity #dashdiet #healthyeating #type1diabetes #type2diabetes

Looking for some new #recipes that are #hearthealthy ? I’m thankful that fellow registered dietitians @cindykleckner and @chewthefacts loaned me one of their #fish recipes to share with you all. Check out this video link in my bio. #americanheartassociation #wearredday #diabetesfriendly #lowcarb #diabetescommunity #dashdiet #healthyeating #type1diabetes #type2diabetes ...

tobysmithson

View

Feb 3

Open
Thrilled to receive #covidvaccine #2. 
Aside from my happiness of no snow, no freezing temperatures, I’m also glad to live in a small town where it literally took me 10 minutes to drive to the vaccine clinic at the local hospital. #stayingsafe #stayinghealthy

Thrilled to receive #covidvaccine #2.
Aside from my happiness of no snow, no freezing temperatures, I’m also glad to live in a small town where it literally took me 10 minutes to drive to the vaccine clinic at the local hospital. #stayingsafe #stayinghealthy
...

tobysmithson

View

Feb 1

Open
I LOVE this topic on #ForestBathing and even more research has emerged about the benefits during uncertain times. #selfcare #stressfreechallenge @usnews  How to Use Nature to Reduce Stress – and More
https://health.usnews.com/health-news/blogs/eat-run/articles/benefits-of-forest-bathing-for-stress
Research shows that forest bathing offers significant benefits for physical and mental health. New studies show it can also help manage blood sugar levels for people with #diabetes.

I LOVE this topic on #ForestBathing and even more research has emerged about the benefits during uncertain times. #selfcare #stressfreechallenge @usnews

How to Use Nature to Reduce Stress – and More
https://health.usnews.com/health-news/blogs/eat-run/articles/benefits-of-forest-bathing-for-stress
Research shows that forest bathing offers significant benefits for physical and mental health. New studies show it can also help manage blood sugar levels for people with #diabetes.
...

tobysmithson

View

Jan 27

Open
This is one of the most asked questions... what’s the best #snack? Here is my response...
#diabetes #diabetesmanagement #diabetescommunity #healthyeating #nuts @californiaalmonds almonds @superseedz #fruit #haveaplant #cheese #yogurt #tea #coffee #vegetables #chiaseeds 
Video link in bio

This is one of the most asked questions... what’s the best #snack? Here is my response...
#diabetes #diabetesmanagement #diabetescommunity #healthyeating #nuts @californiaalmonds almonds @superseedz #fruit #haveaplant #cheese #yogurt #tea #coffee #vegetables #chiaseeds
Video link in bio
...

tobysmithson

View

Jan 21

Open
Celebrating #NationalOatmealMonth with the lowdown on best and favorite choices for people with #diabetes. Info is good for everyone to hear.  P.S .I eat #oats every morning all year long. #oatmealmonth #diabetesonlinecommunity #diabetesmanagement #healthyeating #carbs #carbohydrates #fiber
@bobsredmill @quaker  #oatmeal #steelcutoats #rolledoats #quickoats #hemphearts @manitobaharvest @almondsmx #pistachios #peanuts #eggenthusiast @wonderfulpistachios @peanutrd @peanutinstitute @egg.nutrition 
Video link in bio.

Celebrating #NationalOatmealMonth with the lowdown on best and favorite choices for people with #diabetes. Info is good for everyone to hear. P.S .I eat #oats every morning all year long. #oatmealmonth #diabetesonlinecommunity #diabetesmanagement #healthyeating #carbs #carbohydrates #fiber
@bobsredmill @quaker #oatmeal #steelcutoats #rolledoats #quickoats #hemphearts @manitobaharvest @almondsmx #pistachios #peanuts #eggenthusiast @wonderfulpistachios @peanutrd @peanutinstitute @egg.nutrition
Video link in bio.
...

tobysmithson

View

Jan 15

Open
Have you tried this yet? Most definitely top of my list of things to do lately. This #video is worth viewing for everyone, not just for people with #diabetes. Link to video in bio  #diabetesmanagement #forestbathing #forestbathing🌲🌲🌲 #type1diabetes #type2diabetes  #type1 #type2 #relaxation #stressrelief #stressmanagement #stressreliever

Have you tried this yet? Most definitely top of my list of things to do lately. This #video is worth viewing for everyone, not just for people with #diabetes. Link to video in bio #diabetesmanagement #forestbathing #forestbathing🌲🌲🌲 #type1diabetes #type2diabetes #type1 #type2 #relaxation #stressrelief #stressmanagement #stressreliever ...

tobysmithson

View

Jan 14

Open
Double thankful: got my #COVID19 #vaccine today and so glad to be living in a small town because it was quick and easy...no waiting in any line, vaccine didn’t hurt, staff was super friendly and people I knew from my neighborhood! #Igotmyshot

Double thankful: got my #COVID19 #vaccine today and so glad to be living in a small town because it was quick and easy...no waiting in any line, vaccine didn’t hurt, staff was super friendly and people I knew from my neighborhood! #Igotmyshot ...

tobysmithson

View

Jan 7

Open
Need some distraction from the stress of the day? These two springers are step
Sisters. Rescued from the same household several states away and coincidentally reunited as the owners (myself and Diane Myers-Mosher) live in the same subdivision. ❤️ #englishspringerspaniels #englishspringerrescue #englishspringerrescueassociation @dimmosher

Need some distraction from the stress of the day? These two springers are step
Sisters. Rescued from the same household several states away and coincidentally reunited as the owners (myself and Diane Myers-Mosher) live in the same subdivision. ❤️ #englishspringerspaniels #englishspringerrescue #englishspringerrescueassociation @dimmosher
...

tobysmithson

View

Jan 6

Open
Needing a distraction from the news? Let’s talk healthy eating for the new year for people with #diabetes - Starting soon. @diabetesstrong_ig

Needing a distraction from the news? Let’s talk healthy eating for the new year for people with #diabetes - Starting soon. @diabetesstrong_ig ...

Load More Follow on Instagram

Footer

Recent Posts

  • Diabetes Nutrition with Shelf Life
  • 3 Easy Tips for Managing Blood Sugar
  • Five Ways to Practice Diabetes Self-Compassion (and forget perfection)
  • Sesame-Infused Steamed Haddock

Let’s Connect!

  • Facebook
  • Instagram
  • LinkedIn
  • Twitter
  • YouTube

Sign Up For Our Newsletter

Keep in touch with diabetes news.

  • Privacy Policy
  • Advertising/ Disclosure
  • Contact Toby
  • Terms of Use

Copyright © 2021 Diabetes Everyday · Website by Market Me Social Inc.