In recent years, plant-based milk alternatives have become incredibly popular. Particularly, oat milk is a good choice for people with allergies or intolerances. It's naturally free of lactose, nuts, soy, and gluten if made from certified gluten-free oats.

Not to mention, it's delicious and may benefit bone and heart health. This article explores oat milk, its nutrition, benefits, and how to make your own.

What Is Oat Milk?

Oat milk is a popular dairy-free, vegan-friendly milk substitute.
It's made by soaking and blending steel-cut or rolled oats with water and then straining them through cheesecloth to separate the milk from the oats.

Naturally, oat milk isn't as nutritious as whole oats. As a result, it's often enriched with nutrients including calcium, potassium, iron, and vitamins A and D.

Oat milk is unique in that it's free of many of the allergens found in other types of milk. Plus, it contains beta-glucans a soluble fiber that may offer heart health benefits.

Due to its growing popularity, you can find oat milk in most grocery stores or online. You can also make it at home and customize it to your taste.

SUMMARY
Oat milk is made by soaking, blending, and straining oats. It's often enriched with nutrients and naturally free of many allergens or irritants.

Packed With Nutrients

Oat milk is an excellent source of many vitamins and minerals, as well as fiber.
One cup (240 ml) of unsweetened, fortified oat milk by Oatly contains approximately:
Calories: 120
Protein: 3 grams
Fat: 5 grams
Carbs: 16 grams
Dietary fiber: 2 grams
Vitamin B12: 50% of the Daily Value (DV)
Riboflavin: 46% of the DV
Calcium: 27% of the DV
Phosphorus: 22% of the DV
Vitamin D: 18% of the DV
Vitamin A: 18% of the DV
Potassium: 6% of the DV
Iron: 2% of the DV

Because oat milk is made from strained oats, it's missing a lot of the nutrients that you would normally get from eating a bowl of oats. For this reason, it's often enriched with nutrients.

Most commercial oat milk is fortified with vitamins A, D, B2, and B12, as well as various minerals like calcium. Compared to other types of milk, oat milk generally has more calories, carbs, and fiber than almond, soy, or cow's milk while providing less protein than soy and dairy varieties.

It's also worth noting that although oat and almond milk are both enriched with nutrients, oat milk tends to contain more added B vitamins, while almond milk tends to have more vitamin E.

SUMMARY

Oat milk especially when fortified is a rich source of nutrients. It has more calories, carbs, and fiber than almond, soy, and cow's milk but less protein than soy and dairy milk.

Health Benefits

Studies on oats and oat milk show that they may offer several health benefits.

1. Vegan, as Well as Lactose-, Soy-, and Nut-Free

Oat milk is a sensible option for those with dietary restrictions.
Since it's made from just oats and water, it's vegan and free of nuts, soy, and lactose.
Though oats are also naturally gluten-free, they can be processed in the same factories as gluten-containing grains, which may contaminate the oats.

Still, some commercial oat milk brands are made with certified gluten-free oats. Always check the label to make sure your chosen product is gluten-free. Alternatively, you can make homemade oat milk with certified gluten-free oats.

2. Great Source of B Vitamins

Oat milk is often fortified with B vitamins, such as riboflavin (B2) and vitamin B12.
B vitamins are essential for optimal health and linked to numerous benefits.

For instance, they may help elevate your mood, combat oxidative stress, and promote healthy hair, nails, and skin — especially if you're already deficient in these vitamins.



3. May Lower Blood Cholesterol

Oat milk is high in beta-glucans a soluble fiber with heart health benefits.
Beta-glucans form a gel-like substance inside your gut, which can bind to cholesterol and reduce its absorption. This may help lower blood cholesterol levels especially bad LDL cholesterol, which has been linked to heart disease.

One study in men found that drinking about 3 cups (750 ml) of oat milk daily over 5 weeks reduced total blood cholesterol by 3% and bad LDL by 5%.

Another study observed that, on average, consuming 3 grams of oat beta-glucans daily lowered bad LDL blood cholesterol by 5-7%. Interestingly, 1 cup (240 ml) of oat milk may provide up to 1.3 grams of beta-glucans.

4. Great for Bone Health

Oat milk is often fortified with calcium and vitamin D which can benefit your bones.
Calcium is essential for strong and healthy bones because it's the main mineral used to form them. A lack of calcium in your diet may cause your bones to become hollow and more likely to fracture or break .

Adequate vitamin D is just as important, as it aids the absorption of calcium from your digestive tract. A lack of vitamin D can stop your body from getting sufficient calcium, which may cause your bones to weaken, increasing your risk of fractures.

Commercial oat milk is also a good source of vitamin B12, which has been linked to healthy bones and a lower risk of osteoporosis (hollow and porous bones).

SUMMARY
Oat milk is low in allergens and irritants. Particularly fortified products are a great source of B vitamins, may lower blood cholesterol, and provide nutrients that support bone health.



Potential Downsides
While oat milk has several possible health benefits, it comes with some downsides. For one, certain varieties of commercial oat milk may be high in sugar — especially if they're sweetened or flavored. That's why it's best to purchase unsweetened options.

Plus, most commercial oat milk is not certified gluten-free — though there are exceptions. Gluten-contaminated products may cause digestive problems for people with celiac disease or non-celiac gluten sensitivity.

If you have problems digesting gluten, it's best to purchase oat milk labeled as certified gluten-free. You can also make it yourself using 100% gluten-free oats.

Keep in mind that homemade oat milk is not as nutritious as commercial alternatives, as the latter are often enriched with nutrients.

Oat milk is generally safe for babies and children but not a suitable replacement for breast or cow's milk, as it lacks nutrients essential for optimal growth. It's best to speak with your child's pediatrician before serving a milk alternative.

Another potential downside of oat milk is that it's generally more expensive than cow's milk. If you're on a budget and would like to try oat milk, it's best to make it at home.

SUMMARY

Make sure to choose unsweetened oat milk, as some varieties may be high in added sugars. Also, if you have a gluten intolerance, be sure to buy oat milk that's labeled gluten-free or make it at home using certified gluten-free oats.

How to Make Your Own

Oat milk is incredibly easy to make at home.
What's more, making your own allows you to choose the ingredients and avoid additives or thickeners that may be found in commercial products.

You can also make it guaranteed gluten-free by using certified gluten-free oats.
Yet, a homemade variety may not provide as many nutrients as store-bought fortified options.

To make oat milk, blend one cup (81 grams) of rolled or steel-cut oats with three cups (710 ml) of water. Pour the mixture over cheesecloth to separate the oat milk from the oats.

Once prepared, store it in a glass bottle in your refrigerator for up to five days.
To enhance flavor, try adding either a 1/4 teaspoon of salt, a teaspoon of vanilla or cinnamon extract, a few dates, maple syrup, or honey.

SUMMARY
You can make your own oat milk by blending one cup (81 grams) of oats with three cups (710 ml) of water and pouring the mixture over cheesecloth into a bottle or jar.

The Bottom Line

Oat milk is a plant-based milk alternative that's vegan and naturally dairy-, lactose-, soy- and nut-free. It's even suitable for people with gluten intolerance if made from certified gluten-free oats. Commercial products are often fortified with vitamins and minerals that may offer benefits for your heart and bones. To enjoy its flavor and advantages to health, find a healthy, unsweetened variety in stores or make your own at home.

Oats are among the healthiest grains on earth.
They're a gluten-free whole grain and a great source of important vitamins, minerals, fiber and antioxidants.

Studies show that oats and oatmeal have many health benefits.
These include weight loss, lower blood sugar levels and a reduced risk of heart disease.
Here are 9 evidence-based health benefits of eating oats and oatmeal.

What Are Oats and Oatmeal?

Oats are a whole-grain food, known scientifically as Avena sativa.
Oat groats, the most intact and whole form of oats, take a long time to cook. For this reason, most people prefer rolled, crushed or steel-cut oats.

Instant (quick) oats are the most highly processed variety. While they take the shortest time to cook, the texture may be mushy.

Oats are commonly eaten for breakfast as oatmeal, which is made by boiling oats in water or milk. Oatmeal is often referred to as porridge. They're also often included in muffins, granola bars, cookies and other baked goods.

BOTTOM LINE:
Oats are a whole grain that is commonly eaten for breakfast as oatmeal (porridge).

1. Oats Are Incredibly Nutritious

The nutrient composition of oats is well-balanced.
They are a good source of carbs and fiber, including the powerful fiber beta-glucan.
They also contain more protein and fat than most grains.
Oats are loaded with important vitamins, minerals and antioxidant plant compounds. Half a cup (78 grams) of dry oats contains:

Manganese: 191% of the RDI
Phosphorus: 41% of the RDI
Magnesium: 34% of the RDI
Copper: 24% of the RDI
Iron: 20% of the RDI
Zinc: 20% of the RDI
Folate: 11% of the RDI
Vitamin B1 (thiamin): 39% of the RDI
Vitamin B5 (pantothenic acid): 10% of the RDI
Smaller amounts of calcium, potassium, vitamin B6 (pyridoxine) and vitamin B3 (niacin)
This is coming with 51 grams of carbs, 13 grams of protein, 5 grams of fat and 8 grams of fiber, but only 303 calories.
This means that oats are among the most nutrient-dense foods you can eat.

BOTTOM LINE:

Oats are rich in carbs and fiber, but also higher in protein and fat than most other grains. They are very high in many vitamins and minerals.

2. Whole Oats Are Rich in Antioxidants, Including Avenanthramides

Whole oats are high in antioxidants and beneficial plant compounds called polyphenols. Most notable is a unique group of antioxidants called avenanthramides, which are almost solely found in oats.

Avenanthramides may help lower blood pressure levels by increasing the production of nitric oxide. This gas molecule helps dilate blood vessels and leads to better blood flow.

In addition, avenanthramides have anti-inflammatory and anti-itching effects.
Ferulic acid is also found in large amounts in oats. This is another antioxidant.

BOTTOM LINE:

Oats contain many powerful antioxidants, including avenanthramides. These compounds may help reduce blood pressure and provide other benefits.

3. Oats Contain a Powerful Soluble Fiber Called Beta-Glucan

Oats contain large amounts of beta-glucan, a type of soluble fiber.
Beta-glucan partially dissolves in water and forms a thick, gel-like solution in the gut.
The health benefits of beta-glucan fiber include:

Reduced LDL and total cholesterol levels
Reduced blood sugar and insulin response
Increased feeling of fullness
Increased growth of good bacteria in the digestive tract

BOTTOM LINE:

Oats are high in the soluble fiber beta-glucan, which has numerous benefits. It helps reduce cholesterol and blood sugar levels, promotes healthy gut bacteria and increases feelings of fullness.

4. They Can Lower Cholesterol Levels and Protect LDL Cholesterol From Damage

Heart disease is the leading cause of death globally. One major risk factor is high blood cholesterol. Many studies have shown that the beta-glucan fiber in oats is effective at reducing both total and LDL cholesterol levels.

Beta-glucan may increase the excretion of cholesterol-rich bile, thereby reducing circulating levels of cholesterol in the blood.

Oxidation of LDL (the "bad") cholesterol, which occurs when LDL reacts with free radicals, is another crucial step in the progression of heart disease.

It produces inflammation in arteries, damages tissues and can raise the risk of heart attacks and strokes. One study reports that antioxidants in oats work together with vitamin C to prevent LDL oxidation.

BOTTOM LINE:

Oats may lower the risk of heart disease by reducing both total and LDL cholesterol and protecting LDL cholesterol from oxidation.

5. Oats Can Improve Blood Sugar Control

Type 2 diabetes is a common disease, characterized by significantly elevated blood sugars. It usually results from decreased sensitivity to the hormone insulin.

Oats may help lower blood sugar levels, especially in people who are overweight or have type 2 diabetes.
They may also improve insulin sensitivity.
These effects are mainly attributed to beta-glucan's ability to form a thick gel that delays emptying of the stomach and absorption of glucose into the blood.

BOTTOM LINE:

Due to the soluble fiber beta-glucan, oats may improve insulin sensitivity and help lower blood sugar levels.

6. Oatmeal Is Very Filling and May Help You Lose Weight

Not only is oatmeal (porridge) a delicious breakfast food it's also very filling.
Eating filling foods may help you eat fewer calories and lose weight.
By delaying the time it takes your stomach to empty of food, the beta-glucan in oatmeal may increase your feeling of fullness.

Beta-glucan may also promote the release of peptide YY (PYY), a hormone produced in the gut in response to eating. This satiety hormone has been shown to lead to reduced calorie intake and may decrease your risk of obesity.

BOTTOM LINE:

Oatmeal may help you lose weight by making you feel more full. It does this by slowing down the emptying of the stomach and increasing production of the satiety hormone PYY.

7. Finely Ground Oats May Help With Skin Care

It's no coincidence that oats can be found in numerous skin care products. Makers of these products often list finely ground oats as "colloidal oatmeal."

The FDA approved colloidal oatmeal as a skin-protective substance back in 2003. But in fact, oats have a long history of use in treatment of itch and irritation in various skin conditions.

For example, oat-based skin products may improve uncomfortable symptoms of eczema.
Note that skin care benefits pertain only to oats applied to the skin, not those that are eaten.

BOTTOM LINE:

Colloidal oatmeal (finely ground oats) has long been used to help treat dry and itchy skin. It may help relieve symptoms of various skin conditions, including eczema.

8. They May Decrease the Risk of Childhood Asthma

Asthma is the most common chronic disease in kids.
It's an inflammatory disorder of the airways the tubes that carry air to and from a person's lungs. Although not all children have the same symptoms, many experience recurrent coughing, wheezing and shortness of breath.

Many researchers believe early introduction of solid foods may increase a child's risk of developing asthma and other allergic diseases.

However, studies suggest that this doesn't apply to all foods. Early introduction of oats, for example, may actually be protective.

One study reports that feeding oats to infants before the age of 6 months is linked to a decreased risk of childhood asthma.

BOTTOM LINE:
Some research suggests that oats may help prevent asthma in children when fed to young infants.

9. Oats May Help Relieve Constipation

Elderly people often experience constipation, with infrequent, irregular bowel movements that are difficult to pass.

Laxatives are often used to relieve constipation in the elderly. However, while they're effective, they're also associated with weight loss and reduced quality of life.

Studies indicate that oat bran, the fiber-rich outer layer of the grain, may help relieve constipation in older people.

One trial found that well-being improved for 30 elderly patients who consumed a soup or dessert containing oat bran daily for 12 weeks.

What's more, 59% of those patients were able to stop using laxatives after the 3-month study, while overall laxative use increased by 8% in the control group.

BOTTOM LINE:

Studies indicate that oat bran can help reduce constipation in elderly individuals, significantly reducing the need to use laxatives.

How to Incorporate Oats Into Your Diet

You can enjoy oats in several ways.
The most popular way is to simply eat oatmeal (porridge) for breakfast.

Here is a very simple way to make oatmeal:
1/2 cup of rolled oats
1 cup (250 ml) of water or milk
A pinch of salt
Combine ingredients in a pot and bring to a boil. Reduce heat to a simmer and cook the oats, stirring occasionally, until soft.

To make oatmeal tastier and even more nutritious, you can add cinnamon, fruits, nuts, seeds and/or Greek yogurt. Also, oats are often included in baked goods, muesli, granola and bread.

Although oats are naturally gluten-free, they are sometimes contaminated with gluten. That's because they may be harvested and processed using the same equipment as other grains that contain gluten.

If you have celiac disease or gluten sensitivity, choose oat products that are certified as gluten-free.

BOTTOM LINE:

Oats can be a great addition to a healthy diet. They can be eaten as oatmeal (porridge) for breakfast, added to baked goods and more.

Oats Are Incredibly Good for You

Oats are an incredibly nutritious food packed with important vitamins, minerals and antioxidants.
In addition, they're high in fiber and protein compared to other grains.
Oats contain some unique components in particular, the soluble fiber beta-glucan and antioxidants called avenanthramides.

Benefits include lower blood sugar and cholesterol levels, protection against skin irritation and reduced constipation. In addition, they are very filling and have many properties that should make them a weight loss friendly food.

Oats are a highly nutritious grain with many health benefits.



They're a popular breakfast porridge and are also found in granola, muesli, and other foods and snacks. However, you may wonder whether oats and oatmeal contain gluten. This article explores whether you can include oats in a gluten-free diet.



What's the problem with gluten?

Gluten-free diets are very popular.
In fact, surveys reveal that as many as 15-30% of people in the United States try to avoid gluten for one reason or another.

Gluten is a family of proteins found in grains, such as wheat, rye, and barley. These proteins give bread and pasta their stretchy, chewy texture.

Most people can eat gluten without any side effects, but these proteins can cause serious health problems for some individuals.

Gluten may cause digestive issues in certain populations because its unique amino acid structure may hinder the digestive enzymes in your gut. If you have celiac disease, your body launches an autoimmune response to gluten, damaging your intestinal lining.

If you're intolerant to gluten, even a tiny amount is harmful, making a gluten-free diet the only way to avoid serious health issues (5Trusted Source, 6Trusted Source, 7Trusted Source, 8Trusted Source).

SUMMARY

Gluten is a protein found in grains like wheat, barley, and rye. Most people can tolerate it, but it can harm some individuals.



Are oats gluten-free?

Pure oats are gluten-free and safe for most people with gluten intolerance.
However, oats are often contaminated with gluten because they may be processed in the same facilities as gluten-containing grains like wheat, rye, and barley.

Studies show that most people with celiac disease or wheat allergy can eat 2-3.5 ounces (50–100 grams) of pure oats per day without adverse effects.

One 8-year study in 106 people with celiac disease revealed that half of them ate oats daily — and none experienced negative effects.

Additionally, some countries recommend including oats in a gluten-free diet. A few studies note that people with celiac disease living in these countries had better intestinal healing than people in countries that did not. Pure, uncontaminated oats are also safe for people who have a wheat allergy.

SUMMARY

Most people who are intolerant to gluten, including those with celiac disease, can safely eat pure oats.



Oats are often contaminated with gluten

Although oats themselves don't contain gluten, they're often grown alongside other crops. The same equipment is typically used to harvest crops in neighboring fields, which leads to cross-contamination if one of those crops contains gluten. The sowing seed may also be impure, harboring a small amount of wheat, rye, or barley seeds.

Additionally, products made with oats are usually processed, prepared, and packaged in the same facilities as gluten-containing products.

Therefore, it's unsurprising that studies analyzing regular oat products identified levels of gluten far exceeding the standard for gluten-free foods (16Trusted Source, 17, 18Trusted Source).



One study in 109 oat-containing products on the market in North America and Europe found that the products contained over 200 parts per million (ppm) of gluten, on average (16Trusted Source, 19Trusted Source). Just 20 ppm of gluten may be enough to cause a reaction in someone with celiac disease (16Trusted Source).

This high risk of contamination means that it's unsafe to include conventionally grown oats in a strict gluten-free diet. Notably, a number of companies have begun to process oats with clean equipment and grow them in fields designated gluten-free. These oats can be marketed as gluten-free and must contain less than 20 ppm of gluten.

Still, even gluten-free labels may not be completely reliable. One study discovered that gluten levels exceeded safety limits in 5% of products labeled gluten-free.

However, 100% of the oat products passed the test, implying that labels certifying oats and oatmeal as gluten-free can be trusted in most cases (16Trusted Source, 21Trusted Source).

SUMMARY

Oats are often contaminated with gluten during harvesting or processing, but many companies now sell uncontaminated products.



Other potential oat downsides

A very small number of people with celiac disease (and possibly other conditions) may still be unable to tolerate pure, uncontaminated oats. Pure oats contain avenin, a protein that may cause problems because it has a similar amino-acid structure as gluten.

The majority of people who are sensitive to gluten do not react to avenin. They can eat pure, uncontaminated oats with no problems.

However, a tiny percentage of people with celiac disease may react to avenin. For these few people, even certified gluten-free oats may be unsafe.



One study discovered that most people with celiac disease had the potential to react to avenin. However, only 8% of the participants had an actual response after eating a large amount of oats (24Trusted Source).

In those cases, the responses were small and did not cause clinical symptoms or relapse. Therefore, the researchers concluded that people with celiac disease could still eat up to 3.5 ounces (100 grams) of pure oats per day.

Additionally, two other small studies found that some people with celiac disease experienced a small immune response and more intestinal symptoms while eating oats than those on a traditional gluten-free diet.

Despite these effects, none of the people in these studies experienced any intestinal damage from oats.

SUMMARY
Oats contain a protein called avenin. A small percentage of people with celiac disease react to avenin and may not be able to tolerate pure oats.



Oats have many health benefits

Gluten-free diets often have few food choices, especially in terms of grains and starchy foods.
Including oats and oatmeal can add much-needed variety.
What's more, several studies show that following a gluten-free diet may result in an inadequate intake of fiber, B vitamins, folate, and minerals like iron, magnesium, selenium, manganese, and zinc.

Oats happen to be a good source of all of these vitamins and minerals. They're also a fantastic source of fiber. Additionally, oats provide several impressive health benefits:



Heart health. Oats can help improve risk factors for heart disease by lowering LDL (bad) cholesterol and raising HDL (good) cholesterol.

Weight loss. Oats and oatmeal can aid weight loss by helping control appetite and increase fullness.

Diabetes control. Oats can help improve blood sugar control, blood fat levels, and insulin sensitivity in people with type 2 diabetes.

SUMMARY
Oats are a good source of many nutrients that are lacking in a gluten-free diet. They can also add variety and provide several health benefits.



The bottom line

Oats are used in many gluten-free products, and oat flour is popular in gluten-free baking. Oatmeal is also a breakfast favorite for many people.

While there are many benefits to including oats in your gluten-free diet, it's important to buy only products that are labeled or certified as gluten-free. This ensures that the oats are pure and uncontaminated.

In the United States and Europe, products certified gluten-free are required to have fewer than 20 ppm of gluten, an amount so low that foods with less than this amount are generally considered safe.

These days, it's easy to buy pure oats in many grocery stores and online.
The decision to include oats should be made on an individual basis.
Since it's not possible to know whether you'll react to avenin, you might want to consult your medical practitioner before adding oats to a gluten-free diet. However, the vast majority of people can safely enjoy oats and all of the delicious foods made with them.

The Do's and Don'ts

Diabetes is a metabolic condition that affects how the body either produces or uses insulin. This makes it difficult to maintain blood sugar in a healthy range, which is crucial for the health of those with diabetes.

When managing blood sugar, it's important to control the amount of carbohydrates eaten in one sitting, since carbs directly affect blood sugar. It's also important to choose nutrient-rich, high-fiber carbohydrates over refined and processed carbs with added sugar. Carb intake targets should be determined on an individual basis with the help of your healthcare provider.

This means that what you eat matters a great deal. Eating foods that are high in fiber and nutrients but low in unhealthy fat and sugar can help maintain a healthy blood sugar level, as well as improve your overall health.

Oatmeal offers a host of health benefits and can be a great go-to food for those with diabetes, as long as the portion is controlled. One cup of cooked oatmeal contains approximately 30 grams of carbs, which can fit into a healthy meal plan for people with diabetes.

Oatmeal

Oatmeal has long been a common breakfast food.
It's made of oat groats, which are oat kernels with the husks removed.
It's typically made of steel-cut (or chopped), rolled, or instant oat goats. The more processed the oats are, as in the case of instant oats, the faster the oats are digested and the faster the blood sugar can potentially increase.



Oatmeal is usually cooked with liquid and served warm, often with add-ins like nuts, sweeteners, or fruit. It can be made ahead and reheated in the morning for a quick and easy breakfast.

Because oatmeal has a lower glycemic index, it may be a better alternative to other breakfast choices, such as cold cereal with added sugar, breads with added jelly or pancakes with syrup.

Those with diabetes can test blood glucose levels after different types of breakfast foods to see how their blood sugar responds. Oatmeal can also promote heart health, which is important because people with diabetes are prone to heart disease.

Pros of oatmeal for diabetes

Adding oatmeal to your diet to help manage diabetes has both pros and cons. The pros of adding oatmeal to your diabetes eating plan include:

It can help regulate blood sugar, thanks to the moderate to high fiber content and lower glycemic index.
It's heart-healthy due to its soluble fiber content and the fact it can lower cholesterol.
It may reduce the need for insulin injections when eaten in place of other carbohydrate-rich breakfast foods.
If cooked ahead, it can be a quick and easy meal.
It's moderately high in fiber, making you feel full longer and helping with weight management.
It's a good source of long-term energy.
It can help regulate digestion.

Cons of oatmeal for diabetes

For many people with diabetes, consuming oatmeal doesn't have a lot of cons. Eating oatmeal can spike blood sugar levels if you choose instant oatmeal, laden with added sugar, or consume too much at one time.

Oatmeal can have negative effects for those who also have gastroparesis, which is delayed gastric emptying. For those who have diabetes and gastroparesis, the fiber in oatmeal can slow the stomach emptying.

Do's and don'ts of oatmeal and diabetes

Oatmeal can be a great addition to your diet to help manage diabetes. Especially if you use it to replace other high-carb, high-sugar breakfast choices. When adding oatmeal to your diabetes eating plan, there are several things to keep in mind:

The do's

Add cinnamon, nuts, or berries.
Choose old-fashioned or steel-cut oats.
Use low-fat milk or water.
Add a tablespoon of nut butter for extra protein and flavor.
Prepare using Greek yogurt for a protein, calcium, and vitamin D boost.
There are several things you can add to your oatmeal preparation list to increase the positive health benefits of oatmeal.

When eating oatmeal, here's what you should do:

Eat it with a protein or healthy fat such as eggs, nut butter, or Greek yogurt. Adding 1-2 tablespoons of chopped pecans, walnuts, or almonds can add protein and healthy fat, which can further help stabilize your blood sugar.

Choose old-fashioned or steel-cut oats. These choices contain a higher amount of soluble fiber, which helps better regulate blood sugar and are minimally processed to slow digestion.

Use cinnamon. Cinnamon is full of antioxidants, has anti-inflammatory properties, and may help reduce the risk of heart disease. It may also improve sensitivity to insulin and may help lower blood sugar levels.

Add berries. Berries also have antioxidants and good nutrients and can act as a natural sweetener.



Use low-fat milk, unsweetened soy milk, or water. Using low-fat or soy milk can increase nutrients without adding too much fat to the meal. Water is preferable to cream or higher fat milk for those trying to reduce calorie and fat content. However, keep in mind that the amount of milk used needs to be accounted for toward total carb intake for your meal. Eight ounces of regular milk contains approximately 12 grams of carbs.

The don'ts

Don't use prepackaged or sweetened instant oatmeal.
Don't add too much dried fruit or sweetener even natural sweeteners such as honey.
Don't use cream.

When eating oatmeal, here's what you shouldn't do:

Don't use prepackaged or instant oatmeal with added sweeteners. Instant and flavored oatmeal contain added sugar and salt. They also have less soluble fiber. Choose a healthy variety of oatmeal.

Don't add too much dried fruit. Just a tablespoon of dried fruit can have a high amount of carbohydrates. Be mindful of your portions.

Don't add too much caloric sweeteners. People commonly add sugar, honey, brown sugar, or syrup to oatmeal. These can significantly raise blood glucose levels. You can safely add no- or low-calorie sweeteners.

Limit or avoid using cream. Use either water, soy milk, or low-fat milk to make oatmeal.

Other health benefits of oatmeal

In addition to the blood sugar and heart-health benefits oatmeal offers, it can help with:
lowering cholesterol
weight management
skin protection
reducing the chances of colon cancer

Unprocessed and unsweetened oatmeal is slow to digest, meaning that you'll feel full longer. This can help with weight loss and weight management goals. It can also help regulate the skin's pH, which can reduce inflammation and itching.

The takeaway

When prepared correctly, oatmeal has many advantages that can be beneficial for anyone. Those with diabetes may benefit from replacing other highly refined, sweetened breakfast cereals. As with all carbohydrate sources, be sure to pay attention to portion sizes.

You can start the day with a meal that better regulates blood sugar and provides a long-term source of energy. It'll also help improve your heart health. By choosing the right add-ins, oatmeal can be a hearty breakfast when you're living with diabetes.

Always monitor your blood sugar to see how oatmeal affects you. Everyone with diabetes is different. Always talk with your doctor before making any major dietary alterations. Registered dietitians can also help with individualizing a meal plan to meet your specific needs.

6 Tips for Boosting Your Longevity with Type 2 Diabetes

If you've got type 2 diabetes, your risk of developing life-threatening health problems like heart disease and kidney disease is significantly greater than for people without diabetes. However, that doesn't mean there's nothing you can do about it.

Here are six things you can do to help minimize your risk factors, boost your longevity, and improve your general health and well-being.

1. Change your diet

A healthy diet is the first step toward decreasing heart disease risk factors like high blood pressure, high cholesterol, and imbalanced blood sugar.

Try to plan out all your meals in advance. Make sure each one has a healthy balance of vegetables, fruits, fats, starches, and proteins.

Do your best to eliminate excess sodium, fat, and sugar from your diet. One easy way to do this is to choose whole-grain and low-fat options whenever possible.

Opt for lean, skinless meats like poultry and fish over red meat or bacon. And make sure to avoid sugary drinks like soda and juice, unless you're using them to boost your blood sugar levels.

2. Get more exercise

Another great way to boost your longevity and protect yourself against heart disease is to make exercise a part of your daily routine. The Centers for Disease Control and Prevention (CDC)Trusted Source recommends getting at least two-and-a-half hours of moderate-intensity aerobic exercise every week. Moderate-intensity aerobics include brisk walking, cycling, and gardening.

The CDC also recommends doing strength training on two nonconsecutive days every week. Make sure to incorporate all the major muscle groups, including the arms, legs, hips, chest, shoulders, abs, and back.

If you prefer your workouts to be a bit more physically demanding, you can aim for an hour and 15 minutes of vigorous-intensity aerobic exercise instead. Vigorous-intensity aerobics include running, cycling on hilly terrain, or going for an uphill hike. As a general rule, one minute of vigorous-intensity aerobics is roughly equal to two minutes of moderate-intensity aerobic exercise.

3. Watch your levels

Type 2 diabetes is typically associated with high or imbalanced levels of blood pressure, blood sugar, and cholesterol. So it's a good idea to monitor your levels of all three as closely as possible.

Your doctor should be checking these regularly, but you can also check your blood pressure and blood sugar levels at home with self-monitoring tools. You can purchase home blood pressure and blood sugar monitors online or at your local pharmacy. Your health insurance provider may even help you cover the cost.

If you decide to purchase a home monitor, bring it with you to your next checkup so your doctor can inspect it for quality and make sure you're using it properly. You'll also want to establish a regular self-check routine.

Consult your healthcare provider about the timing and frequency they recommend in your case for blood glucose checks. Then start recording all of your data in a journal or spreadsheet, and take your log with you to review with your doctor at every checkup.

4. Manage your stress

Elevated levels of stress can often lead to high blood pressure. This significantly increases your risk of developing heart disease if you have diabetes. If you feel like you're constantly stressed out or anxious, there are a number of simple techniques you can teach yourself to help moderate your stress.

Deep breathing, meditation, and progressive muscle relaxation exercises are all easy to learn and can be done in 10 minutes or less. Look online for guides and tutorials, as well as smartphone apps. Talk to your doctor about which type of stress reduction exercises may be most effective for you.

5. Stop smoking

Everyone knows that smoking is hazardous to your health, but for people with type 2 diabetes, the harmful effects can be even more severe. Cigarette smoke can significantly damage your heart and blood vessels. It can also increase your risk for a number of serious issues like kidney disease, vision trouble, and nerve damage. Regardless of how long you've been a smoker, quitting is always an option. Make a commitment to yourself and your loved ones, and talk to your doctor about which methods for quitting may be most effective for you.

6. See your doctor regularly

Even if you don't feel like you need a checkup, scheduling regular appointments with your doctor every six months or so is an excellent way to help manage your diabetes and boost your longevity. Your doctor can check your blood pressure, blood sugar, and cholesterol levels so you stay on top of these things. These checkups are also an ideal time to discuss any questions or concerns about your type 2 diabetes that may have come up since the last time you and your doctor spoke.

Keep in mind that your doctor isn't going to judge you, and don't be afraid to discuss issues that you may be embarrassed to talk about with friends or family. Being open about any health issues you may be experiencing is the best way to help your doctor assess and treat them.

Herbs for Diabetes, Are supplements safe? by WebMD

When 40-something Jeff Cottingham was diagnosed with type 2 diabetes, his doctor immediately started him on drugs to control his blood sugar. But Cottingham worried.

Some drugs for diabetes can have dangerous side effects. In a striking example, on March 21, 2000, the U.S. Food and Drug Administration (FDA) removed one of the most widely prescribed diabetes drugs, Rezulin (troglitazone), from the market after it was linked to 90 cases of liver failure and 63 deaths.

Already concerned about such problems two years ago, the Aptos, Calif., resident began taking Sweet Eze, a mixture of herbs and minerals sold for diabetes. The supplement seemed to work wonders for the self-described "old hippie."

His level of glycosylated hemoglobin (HbA1c) -- a protein that reflects blood glucose levels over the past two to three months -- plummeted from 11 to well below the danger threshold of 6. "I feel great," says Cottingham, who has experienced no side effects from the supplement. "I'm completely off diabetes medications now."

A success story? Perhaps. But experts advise caution. For one thing, because Sweet Eze contains six different ingredients -- and because the severity of diabetes symptoms can fluctuate on their own -- it's hard to say what exactly is responsible for Cottingham's improvement.

For another, supplements carry their own risks. Some products don't contain the ingredients listed on their labels. Others come mixed with dangerous -- and unlisted -- ingredients. And scientists are just beginning to verify which ones actually work.

1. Doing Ginseng Justice

June 16, 2003 (New Orleans) -- The herb red ginseng may help normalize blood sugar levels in people with diabetes, two new studies suggest.

But before you rush to health-food stores to stock up on the popular herb, be aware that there is no way to know if the product you buy will be as effective as the preparation used in the studies, researchers caution.

University of Toronto investigators presented both studies here this weekend at the American Diabetes Association's 63rd Scientific Sessions.

Since normalizing blood sugar levels is a critical goal of diabetes treatment, ginseng could someday be an important strategy in managing patients, says Fran Kaufman, MD, president of the American Diabetes Association.


Better Blood Sugar

In one study, people with type 2 diabetes who consumed ginseng and a highly viscous fiber similar to pectin had a notable reduction in blood sugar levels, reports Alexandra Jenkins, a PhD candidate at the University of Surrey, U.K.

The study enrolled 30 people with diabetes in whom medication helped to control -- but did not normalize -- blood sugar levels. The participants received either capsules containing ground, North American-grown ginseng and a highly viscous fiber, or dummy capsules, three times a day for 12 weeks.

After a four-week break, the participants switched to the alternate regimen; those who had received the ginseng capsules then took placebo and vice versa.

Blood samples taken before and after each 12-week period showed that hemoglobin A1C -- a standard measure of blood sugar levels -- dropped into the normal range when participants were taking the ginseng capsules, but not when they were taking placebo, the study showed.

The herbal preparation appeared to be safe, with no adverse effects.

Moreover, ginseng appears to have an effect beyond medication, the American Diabetes Association's Kaufman says, suggesting the two approaches are complementary in treating diabetes.

The Chinese, who use ginseng root to treat a variety of ailments, have been in medicine for 5,000 years, she says. "Just as acupuncture has been proven to have a role in Western medicine, so, too, will ginseng. We need to think globally."


Improved Insulin Performance

In the second study, Korean red ginseng improved insulin sensitivity when compared with placebo, says John L. Sievenpiper, a PhD candidate at the University of Toronto.

One of the key abnormalities behind type 2 diabetes is that the body's tissues are not responsive enough to insulin so they don't process it properly. Ginseng, he says, appears to help the patients process better the insulin they have.

"There is no doubt that natural products such as ginseng have a role in controlling the body's defective response to insulin," says Kaufman, who is also head of the Center for Diabetes at Children's Hospital in Los Angeles.

According to the American Diabetes Association, poor control of blood sugar can lead to severely debilitating and even fatal complications including heart disease, stroke, blindness, and kidney disease.


Not Standard Treatment -- Yet

But exactly how best to incorporate ginseng into diabetes treatment still needs to be determined, Kaufman says, noting that both trails were small.

Sievenpiper agrees. "These are preliminary, short-term studies that indicate a need for more research. They are not a reason to take ginseng," he said.

And because of poor regulation, standardization, and labeling in the herbal industry, there is no way to know if one product will work as well as another, Sievenpiper says.

Most importantly, he says, people with diabetes should be sure to tell their doctor if they are taking ginseng because lowering blood sugar too much can be dangerous.

2. Fenugreek Findings

Meanwhile, other scientists are studying fenugreek seeds, a folk remedy for diabetes. Several studies, including one published in 1990 in the European Journal of Clinical Nutrition suggest that this herb can lower blood sugar . Researchers found that type 1 diabetics who took 50 grams of fenugreek seed powder twice daily had significantly lower blood sugar levels than those who took a placebo.

Little is known about how other herbs might help control diabetes. Stevia and bilberry have been studied in animal experiments, but have yet to undergo large, controlled human studies. The reputation of two other herbs, gymnome and jambul, rests on anecdotal evidence alone.

The ADA steers people away from herbal remedies altogether. "The regulation of herbs isn't very good," says Anne Daly, MS, RD, a diabetes educator with the organization. "And we can't be sure that all supplements are equivalent.

Some herbal diabetes products have turned out to be downright dangerous
In February 2000, the FDA recalled five Chinese herbal products after discovering that they contained various amounts of two prescription diabetes drugs, phenformin and glyburide. Phenformin was withdrawn from the U.S. market 20 years ago after it caused serious side effects, including several deaths.

Chickpea Flour - Versatile, Gluten-Free & High-Protein


If your only contact with chickpeas has been adding them to a salad or occasionally eating hummus, then you're missing out on some of the serious benefits of chickpea flour! Chickpea flour has all the same benefits of chickpeas nutrition, since it’s simply made using one ingredient: roasted (or sometimes raw) ground chickpeas.

Chickpeas were one of the first cultivated crops by humans and are still one of the most popular legumes around the world today, so it's not surprising that some cultures have used chickpeas to make a grain-free, versatile flour for centuries.

What Is Chickpea Flour?

Some of the benefits of swapping your usual flours for chickpea flour? 

A higher proportion of fiber, no gluten and a higher percentage of protein too. Whether you can tolerate eating grains or not, you'll likely love the dense, filling quality of chickpea flour and be surprised just how many ways you can easily begin to use it.

Chickpeas belong to the class of high-fiber foods called legumes or pulse, which also includes beans, lentils and green peas. Chickpea flour which is also called gram flour, garbanzo bean flour or traditionally besan is popular in many countries, especially in Asia and the Middle East. For example, it's considered a staple ingredient in Indian, Pakistani, Nepali and Bangladeshi cuisines.

The health benefits of legume consumption have received rising interest from researchers, and their consumption and production extend worldwide. Among European countries, higher legume consumption is observed around the Mediterranean, (with per capita daily consumption between eight and 23 grams, compared to just five grams in Northern Europe and the U.S.), which has led researchers to believe that higher levels of fiber and phytonutrients from beans might be one reason why these populations have historically experienced great health.

Nutrition Facts

Eating more chickpeas and chickpea flour is a great way to increase your intake of fiber. And because they're such a high source of fiber, many studies show that eating more chickpeas, and pretty much all types of legumes, can reduce the risk of coronary heart disease, obesity, diabetes and even some types of cancer.

Chickpeas also offer a good array of vitamins and minerals. For example, they're thought to have calcium and magnesium in an ideal ratio, a very high amount of folate which is essential for a healthy pregnancy good dose of energizing B vitamins like vitamin B6 and a decent amount of heart-healthy potassium.

They even contain some of the powerful antioxidant mineral selenium, as well as iron and plenty of plant-based protein. Gluten-free diets are also becoming more popular, so you'll love the addition of this flour to your pantry if you've recently decided to go gluten-free.

½ cup of chickpea flour (or besan) has about:
178 calories
3 grams of fat
10 grams protein
5 grams fiber
5 grams of sugar (no added sugar)
101 milligrams folate (50 percent DV)
0.75 milligrams manganese (37 percent DV)
0.4 milligrams copper (21 percent DV)
76 milligrams magnesium (19 percent DV)
146 milligrams phosphorus (15 percent DV)
0.2 milligrams thiamine (15 percent DV)
2 milligrams iron (12 percent DV)
0.25 milligrams vitamin B6 (12 percent DV)
778 milligrams potassium (11 percent DV)
3 milligrams zinc (9 percent DV)
7 milligrams selenium (6 percent DV)

Health Benefits

1. Great Source of Fiber

Chickpeas are an excellent source of dietary fiber, with about 12.5 grams for every one cup of cooked chickpeas. This makes chickpea flour an equally good source, especially when you use it in place of refined flours that have been stripped of nutrients and are very low in fiber.

Virtually every study that has looked at high-fiber diets has found some measure of health benefits, sometimes even striking ones. Some studies show that those who eat the most fiber have a lower risk of developing diabetes, colon cancer, and are less likely to be obese and struggle with weight gain.

Chickpeas are rich in total and soluble fiber as well as in resistant starch, all of which contribute to the low glycemic index of chickpea flour. The fiber in chickpeas also makes them a heavyweight in terms of helping with digestion, preventing constipation and even aiding in weight loss since they fill you up.

2. Helps Improve Heart Health

High-fiber, nutrient-dense legumes like chickpeas are known to help balance unhealthy cholesterol levels, reduce hypertension and protect against heart disease. Beans can help keep arteries clear from dangerous plaque buildup, maintain healthy blood pressure levels, and decrease the chances of having a heart attack or stroke. This is why studies have found an inverse association between insoluble fiber intake and systolic and diastolic blood pressure, total cholesterol and triglycerides.

Chickpeas provide ample amounts of polyphenols, many of which are potent antioxidants. Intervention and prospective research published in the American Journal of Clinical Nutrition suggests that diets that include beans lower cholesterol naturally, favorably affect risk factors for metabolic syndrome, and reduce risk of ischemic heart disease and diabetes.

Other studies show that having just one daily serving (about 3/4 cup cooked) of beans of any kind can help decrease chances of a heart attack and help balance cholesterol. This happens because the bean's fiber works to create a gel-like substance in the digestive system that binds with fatty acids.

Both soluble fiber and insoluble fiber have been shown to be important in helping control and manage hypertension, plus high-fiber foods might also help prevent overeating and the accumulation of dangerous fat, especially around the vital organs, including the heart.

3. Stabilizes Blood Sugar and May Help Prevent Diabetes

Fiber, particularly soluble fiber, not only lowers blood cholesterol levels, but it also helps slow the absorption of sugar into the bloodstream. This is hugely important both for people with diabetes and for anyone else with blood sugar challenges or metabolic syndrome.

Chickpea flour has a form of complex carbohydrate called starch that the body is able to slowly digest and use for energy over time in a much more beneficial way than consuming refined carbohydrates. There's a lot of evidence pointing to the fact that high-fiber diets are a much more effective type 2 diabetes natural remedy than diets low in fiber. Legumes in general cause less of a rise in blood glucose than foods like potatoes or almost any sort of wheat-based flour food.

While refined flours can quickly raise blood sugar levels and lead to spikes and dips in energy, chickpea flour is a slower-burning carbohydrate that doesn't impact glucose levels as substantially, which means it has a lower glycemic load. Eating more low-glyecmic foods is a way to naturally reverse diabetes, have more energy and prevent sugar cravings.



4. Can Help with Weight Loss

High-fiber diets are often recommended for weight loss because high-fiber foods are usually low in calories, yet they expand in your intestines, which turns off your body's hunger signals. In essence, foods high in fiber, like chickpeas and other legumes, have a high volume and high nutrient density, yet they're low in calories  especially when you consider the fact that your body can't digest carbs from fiber.

Chickpea flour is both a high-fiber and high-protein food, which helps make you feel full and often curbs food cravings. That can make losing weight fast in a healthy way a realistic goal.

In fact, many studies show that an increase in either soluble or insoluble fiber is correlated with an increase in post-meal satiety and decreases subsequent hunger, which is beneficial for maintaining a lower, healthier body weight. Studies published in Nutrition Reviews indicate that consumption of an additional 14 grams of fiber a day for more than two days of the week is associated with a 10 percent decrease in energy intake and average body weight loss of over four pounds over a 3.8-month period.

Generally, foods with lots of fiber normally require more chewing, giving your body extra time to register the fact that you're no longer hungry, which means you're less likely to overeat. And after eating foods like chickpea flour that are high in both protein and fiber, you'll probably notice you feel fuller for longer. This is due to the blood sugar-stabilizing effects of fibrous foods.

One way to take advantage of these benefits?