As a diabetic, your mind can often dwell on what affects your blood sugar levels, especially when it comes to food. Yes, there are restrictions when it comes to what you eat, but there are also many foods that are diabetic-friendly. Oatmeal is one of the food options that diabetics can enjoy in the morning. It is nutritious and can keep you full for a long time. But you should know that while oatmeal and diabetes are a safe combination, it comes with a set of rules that you need to follow.
Contacted by HealthShots Khushboo Jain Tibrewalanutritionist and diabetologist to learn all about oatmeal and diabetes.
Is eating oatmeal good for diabetics?
Tibrewala says that oatmeal is very good for diabetics, mainly because soluble fiber called Beta Glucan. Found in oats, this fiber slows blood glucose spikes, keeps you full for hours, and improves satiety.
Oatmeal for breakfast
It is better to start the day with oatmeal. In general, diabetics should avoid eating starchy foods after sunset. This is because the body is naturally sluggish at this point, reducing your energy needs. Add to that the fact that most of us sit up at night, watching TV or reading. So, not just oatmeal, all grains such as wheat, rice, millet and quinoa should be avoided at dinner (millet recipes for diabetics).
What should and should not eat oatmeal for diabetics
Oatmeal is a fantastic way to stabilize blood glucose levels and aid in fat loss, says Tibrewala, founder of The Health Pantry. You can enjoy health benefits of oats if you follow these simple rules:
• Always eat small portions, about 2 tablespoons at a time is good.
• Combine with a good fat so you can add chia, flax seeds, crushed almonds, walnuts, sunflower seeds, nut milk or nut butter.
• Add cinnamon powder to stabilize blood glucose levels.
• Avoid adding sweeteners like honey, jaggery, maple syrup and sugar. You can add a small portion of dried fruits such as dates, raisins, cranberries and figs.
• Replace milk or yogurt with a combination of nut milk and water. Coconut or almond milk is a great option. You may need to add some powdered psyllium husk to get the right texture.
• Try using oats to make savory dishes like cheela and upma.
Oatmeal recipes for people with diabetes
1. Oats and Nuts Porridge Bowl
• 2 tablespoons of oatmeal
• 1 tablespoon of chia
• 1 teaspoon of powdered psyllium husk
• 100 ml of almond milk
• A pinch of cinnamon powder
• 1/4 teaspoon lemon peel
• 2 tablespoons of grated coconut
• 1 finely chopped date
• 1/2 cup strawberries
• Soak oatmeal, chia, psyllium husk powder in 100 ml of almond milk and 100 ml of water and keep in the refrigerator for 8 to 9 hours.
• Add cinnamon powder, lemon peel, grated coconut and dates.
• Mash the strawberries and pour them over it. Garnish with 3 to 4 chopped raw almonds.
2. Oat and bean patty
• 1/2 cup rajma
• Salt to taste
• Garlic: 2
• Chopped onion: 1
• Grated carrot
• Grated beetroot
• 1/2 cup instant oatmeal or coarsely ground oatmeal
• Soak the rajma for 12 hours and cook it with some salt until it becomes completely mushy.
• Heat oil in a pan and add garlic, chopped onion, grated carrot, grated beetroot, salt and pepper.
• When these are cooked enough for the water to evaporate, turn off the heat. Allow the mixture to cool.
• Take a small amount between your palms and squeeze out the water, if any. • Now add the cooked rajma and instant oats or coarsely ground oatmeal.
• Season with chili, salt and pepper.
• Make small patties and fry them in the oven or on a pan.