The body is constantly performing functions to keep us healthy without our realizing it. For example, every time you eat, your body breaks down food into nutrients. When your body breaks down carbohydrates, it turns them into glucose.
This is a good and necessary feature, but unfortunately, if too much sugar is consumed at one time, it can cause a blood sugar spike. And for those who are diabetic or prediabetic, this is especially problematic because their bodies can’t use glucose properly.
Fortunately, there are foods that people can eat to help control their blood glucose levels. A particular food is oatmeal.
According medical expert Laura Burak, MS, RD, author of lose weight with smoothiesand founder of Laura Burak Nutritionthe best way to do oatmeal to control blood sugar it is making sure you have enough protein and fiber-rich ingredients to add to it.
“A combination of protein and fiber is key to balancing your blood sugar and keeping you full,” says Burak. “You can make a blood sugar friendly bowl of oatmeal adding enough protein and sweetening the mix with natural fiber-containing sugar sources, like fresh or frozen fruit, rather than just sprinkling brown sugar on top.”
Oatmeal and blood sugar control
Carbohydrates, especially those with large amounts of sugar, can sometimes cause a increase in blood sugar level. This is because when you eat carbohydrates, your body breaks them down into glucose at a rapid rate.
you may be thinking, oatmeal they are a carbohydrate, so how could they be good for blood sugar control?
Fortunately, although oatmeal is a carbohydrate, it is also extremely high in Soluble fiber. According to the Centers for Disease Control and PreventionHigh-fiber foods are a great choice for managing blood sugar because your body doesn’t break down fiber the same way it breaks down other carbohydrates.
Subscribe to our newsletter!
How our dietitian makes her oatmeal
While oatmeal on its own can be great for those trying to control their blood glucose levels, Burak has its own oatmeal recipe which can give you even more of a health boost.
“My favorite creation is called ‘power oatmeal’ because once the oatmeal is cooked, I add two or three raw egg whites for protein, which instantly cooks into the hot oatmeal and makes it taste even better,” says Burak. “Then I add berries and peanut butter for added protein and fiber, and a touch of cinnamon for natural sweetness. There’s even research to suggest that cinnamon can improve blood sugar control, so that’s all the more reason to add this spice to your oatmeal.”
Try making a bowl of oatmeal using these tips, and for more healthy tips, check out the The Best Breakfast Habits to Lower Blood Sugar.
