There is no better nutritious breakfast to start the day than oatmeal , its high fiber content and low calories, it is an excellent option for people who want to control their weight and even more for diabetic people, however it may not be the most indicated, since its high carbohydrate content must be taken into account when consumed. Oatmeal is a meal made by removing the shells of oat grains. Depending on how it is processed, it can be classified into 3 main types: Ground, whole and instant. There are several ways to consume oatmeal, many people mix it with boiling water or milk, while others let it soak in water or milk overnight to eat it cold in the morning. Regardless of how it is prepared, oatmeal is a fairly nutritious meal that is high in carbohydrates, fiber, vitamins and minerals.
Only 100 grams of dried oatmeal provides the following nutrients:
- Calories: 389
- Carbohydrates: 66 grams
- Protein: 17 grams
- Fiber: 11 grams
- Fat: 7 grams
- Manganese: 246% of the RDI
- Phosphorus: 52% of the RDI
- Vitamin B1 (thiamine): 51% of the RDI
- Magnesium: 44% of the RDI
- Copper: 31% of the RDI
- Iron: 265 of the RDI
- Zinc: 26% of the RDI
- Folate: 14% of the RDI
- Vitamin B5 (pantothenic acid): 13% of the RDI
Due to its high carbohydrate content, its preparation must be taken into account since it can increase the carbohydrate content, with milk preparation being the most common and high carbohydrate content. Simply put, oatmeal is a meal high in carbohydrates, fiber, vitamins and some minerals.
The Action of Carbohydrates at the Level of Sugar in the Blood:
It is a fact that carbohydrates form 67% of the calories in oatmeal, therefore diabetic people should be very careful when consuming it since this can cause the blood sugar level to rise. When this occurs, the body’s normal response to this situation is to release the hormone insulin, which helps the body direct blood sugar to the cells to be stored and subsequently used as energy. Unfortunately for diabetic people this occurs partially or does not occur, since in this condition not enough insulin is produced or in the most severe case the cell phone does not respond to insulin.
Is Oats Beneficial for Diabetic People?
The control of blood sugar in diabetics is a very important day-to-day factor, people who suffer from this condition should minimize blood sugar level spikes, to avoid the complications of diabetes such as heart disease, nerve or eye injuries. Despite the above, oatmeal is also rich in fiber , which helps reduce blood sugar level spikes, acting as a retarder in the process of absorption of carbohydrates into the blood. For this reason, diabetic people will always look for carbohydrates that are absorbed more slowly. The glycemic index scale (GI), is a tool that allows you to rate meals according to the rapidity in the increase in the level of blood sugar that they produce when consumed, they are classified as follows:
- Low: 55 or less
- Average: 56-69
- High: 70-100
Being the low category, the ideal for diabetic people since carbohydrates will be absorbed slower and therefore there will be better control in the blood sugar level. Whole and ground oats are categorized between the low-medium level by their IG level that varies between 50 to 58, but it must be taken into account there is no standard procedure for the manufacture of oats so this level can vary according to its processing On the other hand you have instant oatmeal that has a level of 65 and which makes it more likely to raise the level of blood sugar. According to 14 studies, it has been shown that oatmeal helps to control and in the best case to lower the level of blood sugar, in one of these studies it can be seen that the level of blood sugar was reduced by 7 mg / dL and HbA1c by 0.42% in type 2 diabetes, it is hypothesized that this happens due to the presence of a type of soluble fiber, betaglucan, fiber that absorbs stomach water, forms a paste and slows down in carbohydrate absorption. So eating foods rich in beta glucans can help control the level of blood sugar but this has not yet been 100% proven and not all types of diabetes have been covered in these studies.
Cholesterol and Weight Level Control:
Among the many benefits of eating oatmeal is improved blood lipids. Some research argues that consuming oats can lower cholesterol levels, once again to the presence of betaglucan fiber in this meal. It acts in 2 different ways in your body; by making the process of digestion slow, thus reducing the amount of fat and cholesterol absorbed by the stomach, and by acting as a recycler causing the body to not reabsorb cholesterol-filled acids in the intestine. Some studies have shown a reduction of about 9-11 mg / dl, so including oatmeal in your diet helps keep your cholesterol level low and therefore decreases your risk of heart disease. Another benefit obtained from betaglucan fiber present in oats is that it helps control weight for those who want to reduce it, its action of forming a thick gel in the stomach makes it act as a natural plug, which causes a slow eviction of food from your stomach and helps you feel full for longer.
“It also improves the balance of good bacteria in the stomach, according to a small study, but more tests are still needed to confirm this benefit and to have a healthier stomach”.
Although oatmeal has many benefits, diabetic people should be very careful when including it in their diet. Ground and whole oats are ideal for people with this condition but it should be noted that although they are classified with the lowest index in the GI, the amount of portions consumed should be controlled since the greater the portion, the easier it is that It has sugar entering your body, this is known as glycemic load (CG). But it is recommended to constantly monitor the level of sugar in your blood, because although the GI and GC may be helpful, the response to carbohydrates in the blood varies by individual.