Is Oatmeal Good for Diabetics? The Best Way To Eat It Without Spiking Your Blood Sugar

When you have diabetes, the right breakfast can be the difference between steady blood sugar levels and a spike that has you reaching for your glucose monitor. We all know that an overflowing bowl of sugary cereal, for instance, might not be the wisest choice. But what about other breakfast options? Is oatmeal good for diabetics?

We reached out to experts to find out the potential health benefits of oatmeal and learn how it affects your blood glucose levels. Plus see the best toppings, recommended serving size and the one type of oatmeal you should avoid at all costs. 

The link between diet and diabetes

Understanding how your diet affects your blood sugar helps explain why some foods are better for diabetics than others. So let’s start with the basics: What exactly is diabetes? 

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“Diabetes is a chronic condition where the body has trouble regulating blood sugar,” says Jessica Jones, registered dietician and CEO at Diabetes Digital. “In type 1 diabetes, the pancreas doesn’t make insulin. In type 2 diabetes, the body becomes resistant to insulin or doesn’t make enough of it. Both types result in higher-than-normal blood sugar, which can lead to long-term health complications if not managed well.”

While all foods have an impact on your blood sugar, carbohydrates in particular can cause bigger blood sugar spikes. How big that spike is depends on the food’s glycemic index, or how quickly your body can digest it. And when it comes to oatmeal, the glycemic index can vary.

“Because oatmeal is a carbohydrate, it does raise blood sugar. But the type of oats you choose matters,” Jones explains. “The fiber in oats—especially beta-glucan—can also improve insulin sensitivity and help keep blood sugar more stable over time.”

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Is oatmeal good for diabetics?

The answer is a little more complicated than a simple yes or no. 

“Oatmeal can be a healthy option for people with diabetes when prepared wisely,” says Dawn Menning, registered dietician and program director at Willow Laboratories. “Oatmeal tends to raise blood sugar more slowly than refined grains thanks to its fiber content. However, the glycemic response depends on the type of oats, portion size and what else is eaten with them.” 

In other words, whether or not oatmeal is good for diabetics depends on a few different factors. (You can see more diabetes-friendly foods that won’t spike your blood sugar here.)

The best oatmeal for diabetics: 3 tips to avoid a glucose spike

Whether you have diabetes or are simply keeping an eye on your blood sugar, there are ways to blunt the blood sugar spike that can sometimes happen when eating this breakfast staple. Here’s what matters most:

Opt for rolled oats

“To make oatmeal more blood-sugar friendly, choose steel-cut or old-fashioned rolled oats over instant oats,” Menning recommends. “Steel-cut oats have the lowest glycemic impact.” That’s because steel-cut oats are generally larger and less processed than other types of oats, and therefore take longer to digest. 

And definitely avoid instant oats whenever you can, as they tend to sneak in a whole bunch of added sugar. “Instant oatmeal with added sugar tends to cause faster blood sugar increases,” Menning explains.

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Choose the right toppings

When it comes to diabetes-friendly oatmeal, not all toppings are created equal. “Avoid sweetening packets,” says Jones. “Instead, flavor your oatmeal with fruit, cinnamon or a splash of vanilla extract.” 

Choosing fruits that are in season, like pears in December and peaches in August, can keep this staple breakfast from getting boring while also keeping your grocery bill low. And pairing your oatmeal with a protein or healthy fat can slow down digestion even more, keeping your blood sugar stable and your stomach full.

“To make oatmeal more blood-sugar friendly, add protein or healthy fat,” Menning advises. “Mixing in nuts, chia seeds, Greek yogurt or a boiled egg on the side can slow digestion and reduce glucose spikes.” (Learn how oatmeal with the right toppings can boost weight loss too.)

Stick to a single serving size

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Experts agree that while cook time doesn’t really matter when it comes to making your oatmeal diabetes-friendly, serving size definitely does. “Watch the portion size,” Menning says. “Even the healthiest carbs affect blood sugar if consumed in excess.”

The recommended serving size of oatmeal is a half-cup of uncooked oats, or about a cup once it’s been cooked. Use rolled or steel-cut oats and add a handful of your favorite healthy toppings, and voila, you’ve got a filling and diabetes-friendly breakfast. 

“Oatmeal can be a nourishing option for people with diabetes,” says Menning. “But the type of oats, preparation method and toppings make all the difference.”