Oats are a powerful ally in managing type 2 diabetes. They are a whole grain, meaning they are digested slowly and have a low glycemic index (GI). This results in a gradual rise in blood sugar instead of a sudden, sharp spike.
The secret lies in a specific type of fiber called beta-glucan. This soluble fiber forms a gel in your stomach, which slows down digestion and the rate at which glucose enters your bloodstream. Studies show that regular consumption of oats can improve insulin sensitivity and help lower fasting blood sugar levels.
Not all oats are created equal. Steel-cut and old-fashioned rolled oats are the best choices because they are less processed and retain more fiber. Instant oatmeal packets, however, are often pre-cooked and loaded with added sugar and salt, which can negate the benefits.
Tip: Prepare your oatmeal with water or unsweetened almond milk. Add flavor with cinnamon, nuts, and a few berries for a balanced, blood-sugar-friendly breakfast.