Pt Health Life – To control diabetes, patients need to adjust their carbohydrate intake, because carbohydrates directly affect blood sugar levels. Oats are a healthy carbohydrate with many health benefits, but are oats good for diabetics?
1. The role of carbohydrates in the diet of diabetics
Diabetes is a metabolic condition that affects the way the body produces or uses insulin, making it difficult to maintain healthy blood sugar levels . This is important for the health of people with diabetes.
Eating foods rich in fiber and nutrients but low in unhealthy fats and sugar can help maintain stable blood sugar levels, as well as improve a person’s overall health.
When controlling blood sugar, it is important to control carbohydrate intake, as carbohydrates directly affect blood sugar levels.
One of the main purposes of carbohydrates is to provide fuel for the body. The main types of carbohydrates are sugars, starches, and fibers.
Most carbohydrates are broken down or converted into glucose, which can be used for energy. Carbohydrates can also be converted into fat (stored energy) for later use.
All carbohydrates affect blood sugar, so it’s important to know which foods contain carbohydrates, and which foods contain healthy, nutrient-dense, high-fiber carbohydrates.
– Healthy carbohydrates (whole carbs) are minimally processed and contain natural fiber, while refined carbohydrates have been more processed and have had their natural fiber removed or altered.
– Whole carbohydrates include: vegetables, fruits, barley, legumes, potatoes, sweet potatoes, whole grains such as oats …
– Refined carbohydrates include: sugary drinks, white bread, white rice, pastries, soft drinks, snacks, pasta, sweets, breakfast cereals and added sugars…
Many studies have linked refined carbohydrate consumption to health conditions like obesity and type 2 diabetes. Refined carbohydrates tend to cause spikes in blood sugar. They are also often lacking in many essential nutrients, meaning they are “empty” calories.
Oats are a healthy carbohydrate that offers many health benefits and are a good food for people with diabetes, as long as they are eaten properly.
2. Benefits of oats for diabetes
diet is the most important issue in the treatment of diabetes with the aim of ensuring adequate and balanced provision of both quantity and quality of nutrients to regulate blood sugar well, maintain desired weight and ensure that the patient has enough health to function and work.
Patients should eat foods with a low glycemic index and lots of fiber. The glycemic index of a food is the ability of that food to increase blood sugar after eating. Do not eat foods with a high glycemic index alone, but combine them with foods with a low or very low glycemic index. Low GI is < 55%. Very low is < 40%.
Research shows that eating oats can help control diabetes because it can help regulate blood sugar levels, thanks to its high fiber content and low glycemic index (< 55).
Foods with a low glycemic index help keep blood sugar levels stable. These foods will generally not raise blood sugar levels as quickly as foods with a high glycemic index.
Oats are good for the heart due to their soluble fiber content and the fact that they can lower cholesterol . This can therefore promote heart health, which is important because people with diabetes are prone to heart disease.
Eating oatmeal instead of other high-carbohydrate breakfast foods can reduce the need for insulin injections. The high fiber content in oatmeal also helps people feel fuller for longer and helps with weight control.
3. How should diabetics eat oats?
Oatmeal is a good food for diabetics, especially when used to replace other carbohydrate-rich, sugary breakfasts.
However, if you choose packaged oatmeal or instant oatmeal with added sugar and salt or eat too much at once, it can increase your blood sugar. Therefore, you should note:
– Choose old-fashioned or steel-cut oats, which are the least processed form of oats. These contain higher amounts of soluble fiber, which helps regulate blood sugar better, and are minimally processed to slow digestion.
– Use oatmeal with low-fat milk or water.
– Add nuts, eggs, avocado or berries for extra healthy fats and antioxidants.
– Mix with Greek yogurt or plain yogurt for a boost of protein, calcium and vitamin D.
Note:
– Do not use prepackaged oatmeal or instant oatmeal with added sweeteners, instant oatmeal with added sugar and salt.
– Do not use cream.
– Don’t add too much dried fruit or sweeteners, even natural sweeteners like honey.
