As a senior health manager dietitian, I often receive questions from readers about blood sugar control and breakfast choices. So in this article, I will talk in detail about the question of whether friends with high blood sugar can eat oatmeal porridge in the morning
This is actually a good question, and the choice of breakfast is especially crucial for friends with elevated blood sugar. Because the wrong food can easily cause large fluctuations in blood sugar, which can lead to a series of health problems. So, is oatmeal, a seemingly healthy option, suitable for people with high blood sugar?
The root cause of the increase in blood sugar is that the sugars enter the bloodstream too quickly, thus exceeding the body's capacity to regulate the load. We know that eating refined carbohydrates (white rice, white flour, etc.) can easily lead to a rapid rise in blood sugar. The rate of blood glucose increase in food is positively correlated with its glycemic index (GI) value.
The higher the GI value, the easier it is for the carbohydrates in the food to be quickly converted into glucose in the body, causing violent fluctuations in blood sugar. On the other hand, the lower the I value, the slower the carbohydrate conversion and release, and the more gentle the carbohydrate is, and will not cause blood sugar fluctuations.
So what is the gi value of oatmeal porridge?
Let's compare the GI values of oatmeal porridge and white rice porridge:
White rice porridge, 78 (high GI), oatmeal porridge, 55 (medium GI).
Therefore, it is obvious from the data that the GI value of oatmeal porridge is significantly lower for the same porridge food. This is because the starch in oats is more difficult to be broken down by pancreatic enzymes than in polished rice, which slows down the absorption of sugars.
Wen Yuan's small pocket.
In multiple trials, it has also been observed that oats can help reduce fasting and post-meal blood sugar levels compared to white rice, and have some effect on controlling blood sugar fluctuations. The mechanism behind it may be because:
1.Slows down the digestion and absorption of carbohydrates.
2.Increase satiety and avoid blood sugar fluctuations.
3.Improves insulin sensitivity
4.Increases cholesterol transport.
Therefore, oatmeal porridge is a good choice for blood sugar control.
Of course, the suitability of any food is also related to the individual's situation. For friends with extreme blood sugar instability, even a low-GI food like oats can cause problems if the amount is too large. At this time, you can also choose ingredients with lower GI (such as green leafy vegetables) and increase the proportion of protein appropriately.
The recommendations for Yuan's small pockets are summarized as:
For a breakfast option for friends with high blood sugar, my recommendation is:
1.It is mainly based on low-gi ingredients such as oatmeal porridge.
2.Appropriate protein ingredients, such as lean meats, cheeses, etc
3.Fresh fruits and vegetables can also be added to provide vitamins, minerals, and dietary fiber.
4.Pay attention to the combination and portion size to avoid blood sugar fluctuations.
So, do you think you can eat oatmeal with high blood sugar?What kind of breakfast would you choose?
1] Chinese Diabetes Society. Dietary Guidelines for Type 2 Diabetes in China (2022 Edition).CJM 2022, 42(7): 813-826
1] zhang b, zhao q, guo w, et al. effect of oatmeal on blood glucose control and insulin sensitivity and cardiovascular risk factors in people with type 2 diabetes mellitus: a systematic review and meta-analysis of randomized controlled trials. nutr rev. 2021;79(7):730‐743.
3] evert, a.b., dennison, m., gardner, c.d. et al. nutrition therapy for adults with diabetes or prediabetes: a consensus report. diabetes care 42, 731–754 (2019).