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Can you eat oatmeal on a low-carb diet?

September 14, 2018

The answer is yes! Oatmeal is a good choice for filling your carb quota since it's a whole grain that provides fiber, iron, magnesium, zinc, selenium and B vitamins. Nearly all of the carbs come from complex starches, which are slowly digested to provide long-term energy.

It’s important to choose your oats wisely. Steel-cut oats are lower on the glycemic index than instant oatmeal (high GI) and quick oats (mid GI.) Look for brands with the highest fiber count to reduce the net carb load. Make sure you buy plain versions rather than flavored oats, which come with a lot of added sugar.

Researchers at Pennsylvania State University found that oatmeal helps to stabilize insulin levels. Since oatmeal is high in soluble fiber it is digested at a slower rate which in turn helps to slow the production of insulin. A steady production of insulin prevents blood-sugar fluctuations and may also stimulate weight-loss by controlling food cravings.

Here are some ways to fit oatmeal into your low-GI eating plan:

Mix ½ cup of all-natural Low-GI hearty cut oatmeal with water, a lower-carb liquid such as heavy cream or unflavored almond milk along with cinnamon and chopped almonds for Lasts All Morning Oatmeal at under 25 net grams of carbs.

Rushed in the morning? Try this delicious and healthy Banana Blueberry Overnight Oatmeal. Find the recipe at OhSweetBasil.

Adding oatmeal to meatloaf not only provides extra flavor but packs in whole grain nutrition. Here’s a recipe for Quick Italian Meatloaf at The Diabetes Food Hub.

Fifty50 Foods' Hearty Cut Oatmeal

is an all natural 100% whole grain oatmeal that cooks in 10 minutes. Its a great way to start your day and will keep you going until lunch!

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