How to eat oats with high blood sugar? Scientific pairing and eating guide
In recent years, with the popularity of healthy diet, oatmeal has become an ideal choice for people with high blood sugar due to its rich dietary fiber and low glycemic index (GI) properties. However, many people are still confused about how to scientifically eat oats to effectively control sugar. This article will combine the hot topics and hot content on the Internet in the past 10 days to provide you with structured data and practical suggestions.
Oats are rich in beta-glucan (a soluble dietary fiber), which can delay glucose absorption and reduce post-meal blood sugar fluctuations. Here’s a comparison of the glycemic index of oats compared to other staple foods:
| food | Glycemic Index (GI) |
|---|---|
| instant oats | 65-70 |
| steel cut oats | 55-60 |
| white rice | 73-89 |
| Whole wheat bread | 69-75 |
Note:Choosing steel-cut oats or traditional rolled oats (not ready-to-eat) is better for controlling sugar.
According to nutritionists and medical research, the following combinations are recommended:
| How to eat | Reasons for recommendation | Things to note |
|---|---|---|
| Oats + nuts (such as almonds, walnuts) | Nuts are rich in healthy fats and slow digestion | No more than 10 grams of nuts per day |
| Oatmeal + sugar-free yogurt | Increase protein and lower GI value | Choose yogurt with no added sugar |
| Oats + vegetables (such as spinach, broccoli) | Adding dietary fiber makes you feel fuller | Avoid high-starch vegetables (such as potatoes) |
In recent popular discussions, the following misunderstandings have been frequently mentioned:
1.Instant oats with syrup or honey:It seems healthy, but in fact it greatly increases the glycemic load (GL).
2.Excessive consumption:Although oats are healthy, the recommended daily intake is 30-50 grams (dry weight).
3.Single reliance on oats:It needs to be paired with other low-GI foods (such as eggs and beans) to ensure nutritional balance.
Combined with social media popularity, the following two recipes are highly praised:
| Recipe name | practice | Key points for sugar control |
|---|---|---|
| Cinnamon Oatmeal | Boil steel cut oats for 10 minutes, add cinnamon and chia seeds | Cinnamon may improve insulin sensitivity |
| Savory Vegetable Oatmeal | Boil oats with broccoli and mushrooms, add a little salt | Salty taste reduces craving for sweet taste |
1.Medical advice:The Nutrition Department of Peking Union Medical College Hospital pointed out that oatmeal should be used as a staple food substitute, not as a snack.
2.User actual test:A popular post on Xiaohongshu shows that 80% of people who control sugar can reduce their post-meal blood sugar by 1-2mmol/L through the combination of "oat + protein".
Summary:People with high blood sugar can achieve a balance between deliciousness and health through scientific selection of oat types and reasonable combination of ingredients. It is recommended to monitor blood sugar regularly and adjust the diet plan individually.
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