Eating fiber-rich oats can have cardiovascular benefits and may help you control blood sugar. But when it comes to a diabetes diet, not all oats are created equal.

Oatmeal, that hearty, humble breakfast staple, can be a great addition to a diabetes diet. A widely available whole grain, oats are rich in fiber along with essential minerals, such as magnesium, potassium, calcium, and iron, according to the Harvard T.H. Chan School of Public Health. 

And the consumption of oats has been associated with improved cardiovascular conditions, including a reduced risk of heart disease and lower LDL (bad) cholesterol. While heart health is important for everyone, oats can also offer specific benefits for people with type 2 diabetes.

The type of soluble fiber in oats may help with blood sugar control as well as weight maintenance. One of the simplest ways to fit healthy oats into your diet is by eating more oatmeal. Learn how to make the most of your daily bowl.

How Eating Oatmeal May Help You Manage Your Weight and Blood Sugar

Although oatmeal is high in carbohydrates which people with type 2 diabetes need to watch out for it's a food that's low to medium on the glycemic index (GI) when it's prepared with minimal processing. Meaning: It's more slowly digested and metabolized, resulting in a lower rise in blood sugar.

High Fiber Content May Help You Manage Blood Sugar

One cup of oatmeal has about 30 grams (g) carbs in it with 4 g fiber, according to Leah Kaufmam, RD, CDE, who's based in New York City. Fiber is important for all adults, but especially for people with diabetes. 

According to the National Library of Medicine, adults with type 2 diabetes who ate oats and oat bran for six weeks experienced significant reductions in 24-hour blood sugar counts, as well as overall insulin levels.


So just how much fiber do you need daily? The National Institutes of Health (NIH) estimates that most Americans get about 14 g per day — less than one-half the fiber they need. The NIH recommends that men ought to aim for 38 g fiber per day, while women should consume 25 g. 

Aim for at least 10 g of fiber per meal, from foods like oatmeal, whole grains, fruit, vegetables, and legumes.



Potential Reduction in Inflammation

Another reason to fuel up with oats: their anti-inflammatory properties. Inflammation is one of the body's natural defense mechanisms. When you're injured or become ill, for instance, your body releases inflammatory cells to help you heal. 

However, too much inflammation can occur as a result of disease (such as type 2 diabetes) or from long-term stress, poor diet, and sedentary lifestyle. Ongoing (chronic) inflammation places undo stress on your organs, leading to complications such as diseases of the heart and brain, according to the Cleveland Clinic.



Oats contain an anti-inflammatory compound called avenanthramide, which may reduce the inflammation in diabetes that could lead to disease progression. Researchers who studied 22 people with type 2 diabetes who ate oats over a period of eight weeks observed anti-inflammatory benefits in study participants. 

These results applied to people with type 2 diabetes who already ate a fairly balanced diet, worked out regularly, and had adopted other healthy lifestyle habits.



Lower Risk for Heart Disease and High Cholesterol

The study in Molecular Nutrition and Food Research also noted a reduced risk of cardiovascular disease in people with type 2 diabetes who ate oats. Heart disease is a known complication of type 2 diabetes because high blood glucose levels can damage nerves and blood vessels connected to your heart, according to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK). While eating oatmeal alone won't prevent your risk of heart disease, fiber-rich, anti-inflammatory foods like oats can help lower the chances of heart problems over the long term.



There's also evidence that oats can decrease high cholesterol levels, another risk factor for heart disease. A review of studies published in December 2015 in the journal Nutrients examined trials in which people with type 2 diabetes ate oatmeal for breakfast versus control groups that ate non oat containing foods, such as white bread. 

Researchers noted that fiber from the oats not only helped regulate glucose levels, but study participants also saw reduced levels of low-density lipoprotein (LDL, or bad) cholesterol. The authors added that people with type 2 diabetes who ate oats had lower total cholesterol levels.

Another review of controlled trials, published in October 2016 in The British Journal of Nutrition, found that oat-enriched diets were associated with an average reduction of LDL cholesterol by 4.2 percent.

Which Oats Are the Best for People With Type 2 Diabetes?

Some oatmeal is better than others, when it comes to a type 2 diabetes diet. All oatmeal originates from oat groats, which are the whole kernels harvested before being stripped of their hulls. 

Oat groats are processed further into different types of oats that can be used for oatmeal, according to Harvard Health. The more processed the oats, the less beneficial fiber they contain.

Oatmeal can come in the form of:

Slow-Cooked (Rolled) Oats Oat groats have been steamed and flattened to create flakes

Quick (Instant or Microwavable) Oats Oat groats are steamed for an even longer period of time so that they cook quickly in water; they're also rolled into thinner pieces to cook more quickly, which increases their GI.

Steel-Cut (Irish) Oats Slightly larger in size than rolled oats, and take longer to cook



Porridge Made with oat groats that have been steamed and ground into a meal-like texture

Steel-cut oats are best for type 2 diabetes because they are the least-processed version of oat groats. Rolled oats have a higher glycemic index than steel-cut oats as they actually have been partially cooked, making them increase your blood sugar faster, says Kaufman.

But rolled oats are still better than instant. According to Harvard Health, oatmeal from rolled oats has a GI score of 55 per serving, while instant oatmeal has a score of 79. 

According to data published in the American Journal of Clinical Nutrition, rolled oats have a glycemic load of 9 (low), while instant oats have a GL of 24 (high).

Topping Dos and Don'ts for a Diabetes-Friendly Bowl of Oatmeal

If you want a sweet bowl of oatmeal and some toppings, add fresh fruit, rather than dried fruit, which has a much higher GL. (For instance, according to the University of California in San Francisco, a large banana has a GL of 12.4 compared with 2 tablespoons of raisins at a whopping 27.3). 

If you must use sweeteners other than fruit, the American Diabetes Association recommends the following:

Stevia (Truvia)
Aspartame (Equal, Nutrasweet)
Saccharin (Sweet n Low)
Sucralose (Splenda)

Why Oatmeal Is a Healthy Breakfast for Those With Type 2 Diabetes

When it comes to oatmeal, cooking methods matter too. As a rule of thumb, Kaufman notes, the longer it takes to cook your oats, the better they are for you. 

Avoiding or limiting fatty desserts and sugary alcoholic beverages will help you keep your blood sugar balanced.

Trying to keep your blood sugar in check?
Limit or steer clear of these 10 foods to stay healthy and avoid complications. 

 A healthy type 2 diabetes diet includes healthy carbs like fruits, veggies, and whole grains; low-fat dairy; heart-healthy fish like salmon, mackerel, tuna, and sardines; and good fats like nuts, avocados, and olive oil. 

But feeling your best when you have diabetes isn't just about choosing the right foods, it's also about limiting or avoiding foods that can spike your blood sugar and increase your risk of complications.

It's all about moderation and making careful food choices for overall balanced blood sugar control, says Amy Kimberlain, RD, CDE, a spokeswoman for the Academy of Nutrition and Dietetics and a Wellness Dietitian at Baptist Health South Florida. 

You want to eat a balanced, healthful diet, and avoid refined carbohydrates, which raise blood sugar. You also want to avoid the saturated fat found in fatty meats, full-fat dairy, and fried foods, as people with type 2 diabetes have an increased risk of getting heart disease.

A healthy diet for diabetes will also help you manage your weight or lose weight if you're overweight, which is important, because losing just 10 to 15 pounds may help you prevent and manage high blood sugar, according to the American Diabetes Association.

Research shows that losing some weight can also help improve insulin sensitivity, meaning you're less resistant and better able to respond to insulin, Kimberlain explains. A small study published in June 2017 in Nutrition & Diabetes showed sustained enhanced insulin sensitivity in successful female weight-loss maintainers compared with those who had no history of weight loss.

To avoid weight gain and keep your blood sugar under control, limit or avoid the following 10 foods.

1. Skip Sugary Foods Like Sweets and Soda



Foods that are made primarily of processed sugar, like many desserts, candy, and soda, are considered low-quality carbohydrates. Not only are these foods lacking in nutritional value, they can also cause a sharp spike in your blood sugar, says Kimberlain. They can also lead to weight problems. 

Refined carbohydrates raise blood sugar," she explains. Your body then produces extra insulin to bring your blood sugar down. Insulin is a fat storage hormone. With more circulating insulin in your bloodstream, your body converts the carbohydrates to fat and stores them on your buttocks, thighs, abdomen, and hips.

Instead of sweets, reach for delicious fruits like apples, berries, pears, or oranges. These high-quality carbohydrates contain plenty of fiber to help slow down the absorption of glucose, so they're a far better choice for blood-sugar control. 

Pair fruit with a high-protein food, such as peanut butter, for even better blood-sugar levels. One caveat: Even though fruit is healthy, it too raises blood sugar, warns Kimberlain. I always tell patients that timing is everything, she says. 

If you just had a meal two hours ago (which is when your blood sugar is at its peak), and now you have a piece of fruit, you will only raise your blood sugar even more. It's better to give your body time to return to a normal range, or opt for a hard-boiled egg or a handful of nuts (protein foods that won't directly affect your blood sugar level), she suggests.

2. Sip on Flavored Seltzer Rather Than Fruit Juice



While fiber-rich whole fruits are considered healthy carbohydrates for people with diabetes, fruit juice is another story. People with diabetes should avoid drinking juice, even 100 percent fruit juice, says Kimberlain.

 Fruit juice contains more vitamins and minerals than soda and other sugary drinks, but the problem is that juices have concentrated amounts of fruit sugar and therefore cause your blood sugar to spike quickly. Plus, sipping fruit juice doesn't fill you up the same way that eating a piece of fruit does, because juice doesn't have the same fiber that's found in whole fruit, she adds. 

If you want a refreshing drink, go for zero-calorie plain or naturally flavored seltzer with a spritz of lemon or lime. Infusing water with cucumber and mint is nice too, suggests Kimberlain.

3. Snack on Fresh Fruit Instead of Dried Fruit



Although dried fruit contains fiber and many nutrients, the dehydration process removes the water, so it's easier to eat more — think about how many more raisins than grapes you can eat. While snacking on raisins or dried apricots is better for you than eating a cookie, it'll still send your blood sugar soaring. 

Skip the dried fruit and instead choose whole fruits that are high in fiber, which cause a lower and slower rise in blood glucose (but remember to eat fruit at a time when your blood sugar isn't already at its peak, says Kimberlain).

4. Replace White Carbs With Whole Grains



Big offenders on the low-quality carb list are refined starches, like white rice and anything made with white flour, including white bread and pasta. These white carbs act a lot like sugar once your body begins to digest them, which means they will increase your glucose levels. 

Replace white carbs with whole grains, such as brown or wild rice, barley, oatmeal, high-fiber cereals, and whole-grain breads, for carbs that break down more slowly and have a less dramatic effect on blood sugar. The first ingredient should say a whole grain whether it's whole grain or whole rye, it should say whole, explains Kimberlain.

5. Favor Low-Fat Over Full-Fat Dairy



You've probably heard that the saturated fats in dairy products can raise your LDL cholesterol levels and increase your risk of heart disease. But saturated fats may cause yet another serious problem for people with diabetes research has found that eating a diet high in saturated fat may worsen insulin resistance. 

Do your best to avoid full-fat dairy products made with whole milk, such as cream, full-fat yogurt, ice cream, cream cheese, and other full-fat cheeses. Look for reduced-fat or fat-free dairy products instead. 

The American Heart Association recommends that everyone should get no more than 5 to 6 percent of their total calories from saturated fat, and this guidance is even more important for people with type 2 diabetes, says Kimberlain. So if you consume 2,000 calories per day, that's about 120 calories from saturated fat, or 13 grams.

6. Opt for Lean Proteins Over Fatty Cuts of Meat



People with type 2 diabetes should limit or avoid high-fat cuts of meat, such as regular ground beef, bologna, hot dogs, sausage, bacon, and ribs, because like full-fat dairy, they're high in saturated fats, explains Kimberlain. 

Saturated fats in meat raise cholesterol and promote inflammation throughout the body, and can also put people with diabetes at even greater risk for heart disease than the average person, since their risk is already elevated as a result of diabetes (people with type 2 diabetes may have other conditions that contribute to their risk for developing cardiovascular disease, including high blood pressure, abnormal cholesterol and high triglycerides, obesity, a lack of physical activity, poorly controlled blood sugars, or smoking, according to the American Heart Association). 

Instead of fatty cuts of meat, choose lean proteins, including skinless chicken and turkey, fish and shellfish, pork tenderloin, and lean beef. When it comes to ground beef, make sure you choose beef that's at least 92 percent lean and 8 percent fat, advises Kimberlain.

7. Limit Packaged Snacks and Baked Goods



Aside from all the sugar, junky white flour, sodium, and preservatives they contain, packaged snacks and baked goods like chips, pretzels, crackers, cookies, doughnuts, and snack cakes often have unhealthy trans fats. Trans fats increase your bad (LDL) cholesterol, lower your good (HDL) cholesterol, and raise your risk of heart disease. 

They're also even more dangerous than saturated fats, especially for people who have type 2 diabetes, who are already at increased risk of heart disease, explains Kimberlain. In fact, there's no amount of trans fats that you can safely include in your diet, especially if you have type 2 diabetes, she notes.

The good news is that trans fats are now listed right below the amount of saturated fats on food labels, making it easier to steer clear of them. Look for labels that list 0 grams (g) trans fat, but keep in mind that according to the U.S. Food and Drug Administration (FDA), products with less than 0.5 g can claim 0 g, so they may not be trans-fat free. 

Check the ingredients list as well to make sure the product doesn't contain any partially hydrogenated oils, a major source of trans fats. Seek out healthy fats in salmon and other fatty fish, as well as in nuts, seeds, avocado, and olive and canola oils.

8. Forget About Eating Oily, Breaded Fried Foods



You may have a weakness for fried foods like french fries, fried chicken, and potato chips, but satisfying this craving another way will be better for your health in the long run. 

Fried foods typically soak up tons of oil, which equates to lots of extra calories and many are coated in breading first, jacking up the numbers even more. Overdoing the greasy stuff can pack on the pounds and cause blood-sugar chaos, says Kimberlain. 

Not only do these foods initially spike blood sugar, they can leave it high over a long period of time. Fat takes longer to digest, so it keeps blood sugar elevated, she says. 

To make matters even worse, some foods are deep-fried in hydrogenated oils that are laden with trans fats.

For the same flavor without the fat and calories, Kimberlain suggests finding new ways to prepare the fried foods you like, such as baking, roasting, or grilling (think fish tacos grilled vs. fried). 

You can even make baked fried chicken, she says. Air fryers are popular now as well, so there's that option, too. And if you don't have an air fryer, 

I have a little convection oven that works just the same. I make baked fries in there that taste so crispy, you'd think they were fried.

9. Avoid Alcohol or Drink Only in Moderation



Before you indulge in a cocktail or even a glass of wine with dinner, check with your doctor to make sure that it’s safe for you to drink alcohol, since it can interfere with your blood-sugar levels. 

If you do drink, keep it in moderation, advises the ADA. Moderation is generally defined as no more than one serving per day if you're a woman, and no more than two if you're a man. A typical serving is measured as 5 ounces (oz) of wine, 12 oz of beer, or 1.5 oz of distilled liquor.

Diabetes medication is processed through the liver, and so is alcohol, explains Kimberlain. This double whammy can be too much for your liver. If you're taking insulin, it can cause low blood sugar, especially if you're drinking and not eating.

As for best and worst choices at the bar, Kimberlain recommends mixed drinks like diet soda with rum (hard liquor has no carbs), or hard liquor with ice or calorie-free mixers. Avoid sweet wines like prosecco and “foofy” umbrella drinks with lots of sugar.

10. Skip Sweeteners That Spike Your Blood Sugar



People tend to think that natural sweeteners like honey are okay, but the body doesn't distinguish between sugars it just knows it's sugar, explains Kimberlain. These natural sugars still cause a spike in blood sugar. The goal is to learn to enjoy food for its natural flavor, and start cutting back on added sugar, she says.