Table of ContentsView AllTable of ContentsBenefits for DiabetesNutritionRisksDietary TipsRegular vs. Instant

Table of ContentsView All

View All

Table of Contents

Benefits for Diabetes

Nutrition

Risks

Dietary Tips

Regular vs. Instant

Lifestyle interventions are very important for managing diabetes.What you eat (especially carbohydrates) and how much of it can influence blood sugar levels.

Foods rich in fiber, like oatmeal, can be included in moderation in a diabetes-friendly diet. Whole food plant-based foods that contain fiber contribute to gut health, keep you fuller for longer, and can help combatinsulin resistance.

Arx0nt/ Getty Images

An image of a bowl of oatmeal with fruit

1. Oats Contain Fiber

Oatsare rich infiber, and diets high in it are associated with a reduced risk of diabetes and certain cancers and improved metabolic outcomes, including reduced cholesterol and betterinsulin sensitivity.

Oats containbeta-glucan, a soluble fiber associated with various health benefits, which include:

2. Blood Sugar Friendly and Increased Insulin Sensitivity

The beta-glucan fiber in oats slows digestion and allows for a slower delivery ofglucoseinto the bloodstream, which can impact yourpost-meal blood sugar.

In a meta-analysis, researchers found that people with type 2 diabetes who supplemented with soluble fiber reduced:

3. Supports Heart Health

Many people with diabetes have comorbid (coexisting) conditions, such ashigh cholesterol. Soluble fiber has been shown to help reduce cholesterol. It binds to cholesterol in the intestine and removes it from the body. Experts agree consuming 3 grams of beta-glucans daily from oats or barley can lower blood cholesterol.About 1.5 cups of oatmeal contain about 3 grams of beta-glucan.

4. Increases Satiety

Fiber is satiating; it moves slower through your digestive tract, making you feel fuller for longer periods. Eating ahigher-fiber dietis one strategy for losing weight and contributing to overall health.

For people with diabetes, weight loss (when indicated) can help reduce insulin resistance and improve glycemic control. Research shows moderate weight loss, about 5% to 10% of body weight, can improve obesity-related metabolic risk factors.

5. Contribute to Gut Health

Oatmeal Nutrition

A one-half cup serving of quick-cooking oats (equivalent to 1 cup of cooked oatmeal in water) contains:

Risks of Eating Oatmeal If You Have Diabetes

Oatmeal is a nutrient-dense food that can help meet fiber needs and daily intake of certain vitamins and minerals. For most people, oatmeal is a safe choice unless they are allergic to it.

Allergies

Oat allergiesare rare but possible. If you are allergic to oats, you should avoid oatmeal. People withceliac diseasemust follow agluten-free diet.Although oats are considered to be gluten-free, they can be processed in facilities that process wheat and other gluten-containing ingredients.

Look for oats containing gluten-free certification/stamp to ensure they meet the federal guidelines for containing less than 20 ppm (parts per million) of gluten.If you are not sure, call the manufacturer.

Oatmeal is versatile, and there are many ways to enjoy it. Try oatmeal:

Oatmeal is warm and comforting when prepared with cinnamon, nutmeg, and pumpkin pie spice. Add fresh, frozen, unsweetened dried fruit, chopped nuts, low-fat milk, or a milk substitute.

To reduce saturated fat, avoid full-fat dairy and butter when cooking your oatmeal. Instead, use natural sources of sweetness, like fresh and frozen fruit, and avoid added sugars like table sugar and maple syrup.

A Word From VerywellAim to pair oatmeal with a protein, which will help prevent your blood sugar from spiking too high and give you more consistent energy. Top oatmeal with fruit or cinnamon to add flavor without added sugar.—KARINA TOLENTINO, RD, MEDICAL EXPERT BOARD

A Word From Verywell

Aim to pair oatmeal with a protein, which will help prevent your blood sugar from spiking too high and give you more consistent energy. Top oatmeal with fruit or cinnamon to add flavor without added sugar.—KARINA TOLENTINO, RD, MEDICAL EXPERT BOARD

Aim to pair oatmeal with a protein, which will help prevent your blood sugar from spiking too high and give you more consistent energy. Top oatmeal with fruit or cinnamon to add flavor without added sugar.

—KARINA TOLENTINO, RD, MEDICAL EXPERT BOARD

Karina Tolentino, RD

Oatmeal vs. Instant Oatmeal

Oats can undergo different types of processing to produce products that vary in texture and cooking time. Despite some processing, they are all considered whole grains because they contain all three parts: the germ, endosperm, and bran.Even the most natural form of oatmeal must undergo a small amount of processing to make it to the shelves of your grocery store.

Instant oatmeal is the most processed form and is the type found in packets.It is made from rolled oats that have been precooked, dried, and finely chopped. It cooks quickly and requires only a small amount of liquid to prepare. Compared to steel-cut oats (Irish or Scottish), oats groats (whole grain seed with the husk removed) have been chopped or sliced into smaller pieces. They have a chewy texture and nutty flavor and are most commonly used in porridge. They take about 30 minutes to cook.

There are no huge nutrient differences except for a little less fiber. One packet of plain instant oatmeal contains about 4 grams of fiber, while the equivalent amount of steel-cut oats (about one-third cup dry) contains 5 grams.

Summary

Oats are a nutrient-dense, versatile choice for breakfast for people with diabetes. They contain a specific fiber, beta-glucan, associated with improved cholesterol and glucose.

If you are concerned about your blood sugar, add extra fiber and some healthy fat to your oats, such as berries and a few chopped nuts, seeds, or a small amount of nut butter. Assess your blood sugar before and after eating and see if you must make any small adjustments.

14 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.American Diabetes Association Professional Practice Committee;Facilitating positive health behaviors and well-being to improve health outcomes.Diabetes Care.2024;47(Supplement_1):S77–S110. doi:10.2337/dc24-S005Center for Disease Control and Prevention.Fiber: the carb that helps you manage diabetes.Bulsiewicz WJ.The importance of dietary fiber for metabolic health.Am J Lifestyle Med.2023;17(5):639-648. doi:10.1177/15598276231167778Aoe S.Beta-glucan in foods and health benefits.Nutrients.2021;14(1):96. doi:10.3390/nu14010096Xie Y, Gou L, Peng M, Zheng J, Chen L.Effects of soluble fiber supplementation on glycemic control in adults with type 2 diabetes mellitus: A systematic review and meta-analysis of randomized controlled trials.Clin Nutr.2021 Apr;40(4):1800-1810. doi: 10.1016/j.clnu.2020.10.032.U.S. Food and Drug Administration.CFR code of federal regulations. Title 21.Webb, Denise.Betting on beta-glucans.Today’s Dietitian.2014;16(5):16.Franz MJ.Weight management: obesity to diabetes.Diabetes Spectr. 2017;(3):149-153. doi: 10.2337/ds17-0011.Sharma S, Tripathi P.Gut microbiome and type 2 diabetes: where we are and where to go?J Nutr Biochem.2019;63:101-108. doi: 10.1016/j.jnutbio.2018.10.003.U.S. Department of Agriculture. FoodData Central.Quick cooking oats.Celiac Disease Foundation.Gluten-free oats: what’s the deal?Oldways Whole Grain Council.Notes on oats.U.S. Department of Agriculture.Cereals, Quaker, instant oatmeal organic, regular.U.S. Department of Agriculture.Steel cut oats.

14 Sources

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.American Diabetes Association Professional Practice Committee;Facilitating positive health behaviors and well-being to improve health outcomes.Diabetes Care.2024;47(Supplement_1):S77–S110. doi:10.2337/dc24-S005Center for Disease Control and Prevention.Fiber: the carb that helps you manage diabetes.Bulsiewicz WJ.The importance of dietary fiber for metabolic health.Am J Lifestyle Med.2023;17(5):639-648. doi:10.1177/15598276231167778Aoe S.Beta-glucan in foods and health benefits.Nutrients.2021;14(1):96. doi:10.3390/nu14010096Xie Y, Gou L, Peng M, Zheng J, Chen L.Effects of soluble fiber supplementation on glycemic control in adults with type 2 diabetes mellitus: A systematic review and meta-analysis of randomized controlled trials.Clin Nutr.2021 Apr;40(4):1800-1810. doi: 10.1016/j.clnu.2020.10.032.U.S. Food and Drug Administration.CFR code of federal regulations. Title 21.Webb, Denise.Betting on beta-glucans.Today’s Dietitian.2014;16(5):16.Franz MJ.Weight management: obesity to diabetes.Diabetes Spectr. 2017;(3):149-153. doi: 10.2337/ds17-0011.Sharma S, Tripathi P.Gut microbiome and type 2 diabetes: where we are and where to go?J Nutr Biochem.2019;63:101-108. doi: 10.1016/j.jnutbio.2018.10.003.U.S. Department of Agriculture. FoodData Central.Quick cooking oats.Celiac Disease Foundation.Gluten-free oats: what’s the deal?Oldways Whole Grain Council.Notes on oats.U.S. Department of Agriculture.Cereals, Quaker, instant oatmeal organic, regular.U.S. Department of Agriculture.Steel cut oats.

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

American Diabetes Association Professional Practice Committee;Facilitating positive health behaviors and well-being to improve health outcomes.Diabetes Care.2024;47(Supplement_1):S77–S110. doi:10.2337/dc24-S005Center for Disease Control and Prevention.Fiber: the carb that helps you manage diabetes.Bulsiewicz WJ.The importance of dietary fiber for metabolic health.Am J Lifestyle Med.2023;17(5):639-648. doi:10.1177/15598276231167778Aoe S.Beta-glucan in foods and health benefits.Nutrients.2021;14(1):96. doi:10.3390/nu14010096Xie Y, Gou L, Peng M, Zheng J, Chen L.Effects of soluble fiber supplementation on glycemic control in adults with type 2 diabetes mellitus: A systematic review and meta-analysis of randomized controlled trials.Clin Nutr.2021 Apr;40(4):1800-1810. doi: 10.1016/j.clnu.2020.10.032.U.S. Food and Drug Administration.CFR code of federal regulations. Title 21.Webb, Denise.Betting on beta-glucans.Today’s Dietitian.2014;16(5):16.Franz MJ.Weight management: obesity to diabetes.Diabetes Spectr. 2017;(3):149-153. doi: 10.2337/ds17-0011.Sharma S, Tripathi P.Gut microbiome and type 2 diabetes: where we are and where to go?J Nutr Biochem.2019;63:101-108. doi: 10.1016/j.jnutbio.2018.10.003.U.S. Department of Agriculture. FoodData Central.Quick cooking oats.Celiac Disease Foundation.Gluten-free oats: what’s the deal?Oldways Whole Grain Council.Notes on oats.U.S. Department of Agriculture.Cereals, Quaker, instant oatmeal organic, regular.U.S. Department of Agriculture.Steel cut oats.

American Diabetes Association Professional Practice Committee;Facilitating positive health behaviors and well-being to improve health outcomes.Diabetes Care.2024;47(Supplement_1):S77–S110. doi:10.2337/dc24-S005

Center for Disease Control and Prevention.Fiber: the carb that helps you manage diabetes.

Bulsiewicz WJ.The importance of dietary fiber for metabolic health.Am J Lifestyle Med.2023;17(5):639-648. doi:10.1177/15598276231167778

Aoe S.Beta-glucan in foods and health benefits.Nutrients.2021;14(1):96. doi:10.3390/nu14010096

Xie Y, Gou L, Peng M, Zheng J, Chen L.Effects of soluble fiber supplementation on glycemic control in adults with type 2 diabetes mellitus: A systematic review and meta-analysis of randomized controlled trials.Clin Nutr.2021 Apr;40(4):1800-1810. doi: 10.1016/j.clnu.2020.10.032.

U.S. Food and Drug Administration.CFR code of federal regulations. Title 21.

Webb, Denise.Betting on beta-glucans.Today’s Dietitian.2014;16(5):16.

Franz MJ.Weight management: obesity to diabetes.Diabetes Spectr. 2017;(3):149-153. doi: 10.2337/ds17-0011.

Sharma S, Tripathi P.Gut microbiome and type 2 diabetes: where we are and where to go?J Nutr Biochem.2019;63:101-108. doi: 10.1016/j.jnutbio.2018.10.003.

U.S. Department of Agriculture. FoodData Central.Quick cooking oats.

Celiac Disease Foundation.Gluten-free oats: what’s the deal?

Oldways Whole Grain Council.Notes on oats.

U.S. Department of Agriculture.Cereals, Quaker, instant oatmeal organic, regular.

U.S. Department of Agriculture.Steel cut oats.

Meet Our Medical Expert Board

Share Feedback

Was this page helpful?Thanks for your feedback!What is your feedback?OtherHelpfulReport an ErrorSubmit

Was this page helpful?

Thanks for your feedback!

What is your feedback?OtherHelpfulReport an ErrorSubmit

What is your feedback?