Oatmeal is a whole grain, containing all the essential parts of the grain kernel (germ, endosperm, and bran) along with their natural nutrients. One cup of cooked oatmeal (125 g) contains 140 calories, 2.5 g of fat, 28 g of carbohydrates, 4 g of fiber, and 5 g of protein. The minerals in oatmeal, including calcium, magnesium, iron, phosphorus, and potassium, help meet essential daily nutritional needs. Regularly consuming oatmeal can significantly benefit individuals with diabetes.

Increased fiber intake. Oatmeal is rich in fiber, and a high-fiber diet is linked to enhanced metabolism, reducing the risk of diabetes and certain types of cancer. Eating oatmeal in the morning promotes satiety, preventing fat accumulation and maintaining a stable weight.

Blood sugar control. The beta-glucan fiber in oatmeal slows digestion, allowing glucose to enter the bloodstream more gradually, preventing spikes in blood sugar after meals. Soluble fiber also helps improve A1c levels (a measure of average blood sugar over 2-3 months).

Improved insulin sensitivity. Oatmeal can improve fasting insulin levels and reduce insulin resistance, thanks to beta-glucan, which slows digestion and sugar absorption. This helps minimize blood sugar fluctuations and enhance insulin sensitivity.

Supports cardiovascular health. Many individuals with diabetes often have accompanying conditions like high cholesterol and high blood pressure. Soluble fiber binds to cholesterol in the gut and removes bad cholesterol from the body. People with diabetes should consume 3 g of beta-glucan daily from sources like oats or barley to lower blood cholesterol. About 75 g of whole grain oats contain about 3 g of beta-glucan.

Increased satiety. Fiber promotes a feeling of fullness. It moves slowly through the digestive tract, absorbing water and helping you feel full for longer. A high-fiber diet is recommended for weight loss and contributes to improved overall health, promoting stable bowel movements. For people with diabetes, weight loss (when advised) can reduce insulin resistance, control blood sugar, and improve metabolic risk factors associated with obesity.

Enhanced gut health. Soluble fiber, such as beta-glucan, supports gut health by increasing the diversity of beneficial bacteria. An imbalance of gut bacteria, with more harmful and fewer beneficial bacteria (gut dysbiosis), can exacerbate insulin resistance in type 2 diabetes. Consuming fiber-rich foods like oatmeal can be helpful in maintaining a healthy gut microbiome.

The nutritional content of oatmeal depends on how it is prepared and what ingredients are added. People with diabetes can prepare oatmeal in various ways, but plain oatmeal is preferred. Plain oatmeal can be sweetened with natural fruits like berries, bananas, peaches, or cherries, which are rich in antioxidants, fiber, vitamins, and minerals. Adding unsalted nuts provides healthy plant-based fats and protein. Flavored instant oatmeal packets are often highly processed and high in sugar, which can cause blood sugar spikes.

To reduce saturated fat, avoid using whole milk and butter when preparing oatmeal. Instead, use natural sweeteners, such as fresh and frozen fruit.

Anh Chi ( *Very Well Health* )