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.