Oatmeal contains beta-glucan, a heart-healthy soluble fiber. This makes it a great food to prevent blood sugar spikes, Smithson says, especially after meals.
Not all oatmeal is created equal, so opt for a steel-cut or old-fashioned variety, says Bansari Acharya, RD, a nutritionist with FoodLove.com in Detroit. Instant oatmeal can include added sugar. This may increase oatmeal’s glycemic index (GI), or a measure of how high your blood sugar increases after two hours of consuming a certain food or drink. It’s also important to factor in glycemic load (GL), which incorporates a food’s serving size.
A standard portion of one half-cup of dry oats contains 150 calories, 27 grams (g) of carbohydrates, 5 g of protein, and 2.5 g of fat. That carb count may sound high, but keep in mind that oatmeal is a complex carb, which means it’s digested more slowly by the body and supplies a steadier release of sugar to the bloodstream.
Oatmeal has a GI of 60, considered moderate, and a GL of 9, considered low.
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