Oatmeal and diabetes: Simple rules to enjoy its wholesome benefits

As a diabetic, your mind may often be occupied by what affects your blood sugar level, especially when food is involved. Yes, there are restrictions when it comes to what you eat, but there are also many foods that are diabetic-friendly. Oatmeal is one of the food options that diabetics can enjoy in the morning. It’s nutritious and can keep you full for long. But you should know that even though oatmeal and diabetes are a safe combination, it comes with a set of rules you must follow.

HealthShots contacted Khushboo Jain Tibrewala, a nutritionist and diabetes educator, to know all about oatmeal and diabetes.

Is eating oatmeal good for diabetics?

Tibrewala says oatmeal is very good for diabetics, mainly because of a soluble fibre called Beta Glucan. This fibre found in oats slows down blood glucose spike, keeps you full for hours and has shown improved satiation.

Oatmeal for breakfast

It’s better to begin your day with oatmeal. In general, diabetics should avoid eating starchy foods after sunset. This is because the body is naturally sluggish at this point, reducing your energy requirements. Add to that, the fact that most of us are seated, watching TV or reading at night. So, not just oatmeal, all cereals like wheat, rice, millets and quinoa should be avoided in dinner (millet recipes for diabetics).

Dos and don’ts of eating oatmeal for diabetics

Oatmeal is a fantastic way of stabilising blood glucose levels and aiding in fat loss, says Tibrewala, founder of The Health Pantry. You can enjoy the health benefits of oats if you follow these simple rules:

• Always eat a small portion, about 2 tablespoon at a time is good.
• Combine it with good fat, so you can add chia, flaxseeds, crushed almonds, walnuts, sunflower seeds, nut milks, or nut butters.
• Add cinnamon powder to stabilise blood glucose levels.
• Avoid adding sweeteners like honey, jaggery, maple syrup and sugar. You can add a small portion of a dry fruit like dates, raisins, cranberries and figs.
• Replace milk or yogurt with a combination of nut milks and water. Coconut or almond milk is a great option. You may need to add some powdered psyllium husk to get the right texture.
• Try and use oats to make savoury dishes like cheela and upma.

Oatmeal recipes for people with diabetes

1. Oats and nuts porridge bowl

Ingredients
• 2 tablespoon of rolled oats
• 1 tablespoon of chia
• 1 teaspoon of psyllium husk powder
• 100 ml almond milk
• Pinch of cinnamon powder
• 1/4 teaspoon of lemon zest
• 2 tablespoon of grated coconut
• 1 finely chopped date
• 1/2 cup of strawberries

Method
• Soak rolled oats, chia, psyllium husk powder in 100 ml almond milk and 100 ml water and keep it for 8 to 9 hours in the refrigerator.
• Add cinnamon powder, lemon zest, grated coconut and date.
• Mash strawberries and pour them on this. Garnish with 3 to 4 chopped raw almonds.

2. Oats and bean burger patty

Ingredients
• 1/2 cup rajma
• Salt to taste
• Garlic: 2
• Chopped onion: 1
• Grated carrot
• Grated beetroot
• 1/2 cup instant oats or coarsely ground rolled oats

Method
• Soak rajma for 12 hours and boil it with some salt till it becomes completely mushy.
• In a pan, heat oil and then add garlic, chopped onion, grated carrot, grated beetroot, salt and pepper.
• Once these are cooked enough for the water to evaporate, switch off the flame. Let this mixture cool.
• Take a small amount between your palms and squeeze the water, if any. • Now add the boiled rajma and instant oats or coarsely ground rolled oats.
• Season this with chilli, salt and pepper.
• Make small patties and roast them in the oven or on a pan.