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Whether we’re talking oats and oatmeal, cream of wheat, or grits, these classic breakfast items are marketed as a “heart healthy” options, but as a diabetic, are they a good choice?
Were always receiving questions around oatmeal and diabetes:
- “Do u know if eating oatmeal is good for diabetics?”
- “I make steel cut oats in the morning and put in honey (from the honey place – real made) some chia seeds, walnuts, half an apple and pumpkin seeds if I have them – is this enough to balance out the sugar?”
- My blood sugar goes crazy when I eat oatmeal but I was told by a dietitian to eat it.”
- “I’m confused, can I eat oatmeal, not the packaged kind?”
Let’s clear up all this confusion.
Is Oatmeal Good for Diabetics? (The Short Answer)
Oatmeal could be okay for you – some people with prediabetes and type 2 diabetes can eat it.
But, it is a higher carb food and for that reason, most diabetics can’t tolerate it – it spikes blood sugar levels!
The question for you to ask is, how is your blood sugar and A1c?
If you’re struggling to get it under control, or you want to lower A1c, we recommend you cut out oats and oatmeal, because it’s not an ideal food for diabetes.
Let’s explore why, including oatmeal nutrition facts, glycemic index (GI), research, and so forth.
Nutritional Facts About Oats and Oatmeal
Oats and Oatmeal Nutrition
| Foods | Energy | Protein | Fat | Carbs | Fiber | Net Carbs |
| Oats 1 cup (39g) | 151.75 | 6.58 | 2.64 | 25.84 | 4.12 | 21.72 |
| Instant Oats 1 pack (28 g) | 101 | 3.34 | 1.93 | 19.47 | 2.8 | 16.67 |
| Quaker instant oatmeal 1 packet (41g) | 150 | 6.56 | 2.58 | 27.47 | 4 | 23.47 |
| Oats, regular quick 1 packet (81g) | 307 | 10.65 | 5.28 | 54.84 | 8.2 | 46.64 |
As you can see by the nutrition chart, oats and oatmeal are high in carbohydrates, ranging from 19 to 54g per serve, which is a lot – and that’s before you add any toppings.
Compared to other macronutrients, carbohydrates have the biggest impact on blood sugar levels.
Diabetic Oatmeal Breakfast Facts
One person said: “I make steel cut oats in the morning and put in honey (from the honey place – real made) some chia seeds, walnuts, half an apple and pumpkin seeds if I have them – is this enough to balance out the sugar?”
Let’s break it down, with approximate nutrition facts for this meal.
- 1/2 cup cooked steel cut oats, 18.6 g carbs, 3.2 g fiber, 15.4 g net carbs
- 1 tsp honey, 5.7 g carbs, 0 g fiber, 5.7 g net carbs
- 1 tbsp chia seeds, 5 g carbs, 5 g fiber, 0 g net carbs
- 1 tbsp walnuts, 1 g carbs, 0.5 g fiber, 0.5 g net carbs
- 1/2 medium apple, 10 g carbs, 2 g fiber, 8 g net carbs
- 1 tbsp pumpkin seeds (optional), 1.3 g carbs, 0.3 g fiber, 1 g net carbs
Approximate total: ~35 g carbs, ~9.8 g fiber, ~25 g net carbs
Adding the nuts and seeds does help increase the fiber and lower the net carbs, but the reality is, for most people, this meal will lead to blood sugar spikes.
- Oats are a carbohydrate/sugar.
- Honey is a carbohydrate/sugar.
- Apple is a carbohydrate/sugar.
Overall, that will be too much carbohydrate/sugar for most people to consume.
Oats and Fiber
One thing about oats that people always harp on about is they are a high fiber food source.
Dietary fiber is amazing! We need it for healthy digestion, feeding gut bacteria, reducing cholesterol, helping us feel full, keeping the bowels moving, improving metabolism, and managing blood sugar.
Majority of people don’t get enough fiber. We need around 30 g a day, but most people get around half that much. Oats contain soluble fiber and beta glucan makes up a large component of the soluble fiber of oats. Studies have shown beta glucan is beneficial for reducing cholesterol and improving blood sugar levels.
But, here’s the catch, you only see the benefits of beta glucan when you eat 3g per day. That means you need to eat 3/4 cup dried oats and that amounts to 40g carbohydrate – way too much for any meal – blood sugar levels will spike high!
While oats do contain some fiber, so do vegetables. And vegetables compared to oats contain more fiber and less carbohydrates. For example, 1/2 avocado has 6.7 g fiber. 1 cup broccoli has around 5 g fiber and 1 carrot has nearly 2 g fiber. Likewise, nuts and seeds have more fiber than oats!
Oats and Oatmeal Glycemic Index
Glycemic index is just another indication of how different foods influence blood glucose on a 0 to 100 scale. The lower the number, the lower GI. Foods under 55 are generally considered low GI foods, while those over 55 are considered high GI foods.
- Oat bran, GI 51
- Whole grain oats cooked with water, GI 51
- Porridge with steel cut oats, GI 55
- Instant oats cooked in microwave, GI 76
- Oatmeal porridge, GI 64
- Instant Quaker oatmeal, GI 67
- Instant oatmeal porridge, from packet GI 83
So you see, oats and oatmeal range from low GI of 51 to high GI of 83. Clearly, choosing whole grain or steel cut oats has a lower GI, but it’s important to keep in mind that GI doesn’t take away the carb count.
Oats are a high carbohydrate food, period. For most people, oats and oatmeal spike blood sugar!
Research on Oatmeal and Diabetes
While many dietitians are quick to recommend oats and oatmeal to diabetics, this advice is not based on evidence.
According to research, the health-promoting effect of oat products is achieved only when oat products are consumed regularly for some time and reach a certain dose threshold of oat beta-glucan.
That threshold is 3 g beta-glucan a day. You’d have to eat 3/4 cup oats a day to achieve that, and that is way too much carbohydrate for one meal, around 40 g – your blood sugar would not be happy!
The reality is, when you actually look closely at the research, it does not shout YES, oats are awesome for diabetes treatment. Many of the studies use concentrated forms of oats and beta-glucan enriched formulas.
So, it’s not actually eating oats by themselves or oatmeal that provides any health benefits for people with diabetes!
Do’s and Don’t’s of Eating Oatmeal with Diabetes
DO choose whole oats – If you’re going to eat oats, the research indicates that whole oats are the best choice. Skip the instant and quick cooking stuff.
DON’T add fruit and honey – given that oats already contain a higher amount of carbs, you don’t want to go adding fruit, raisins and honey, which further skyrockets carb count. Try adding nuts, seeds and vanilla extract to balance out the carbs with healthy fats and protein.
DON’T overeat oats – you need to watch your portion sizes because like most higher carb foods, it’s easy to overload. Try limiting your serving size to a maximum of half a cup of oats at one serve, or even better one quarter of a cup.
DO test and see how oats influence you – try testing your blood sugar to see if oats influence your results. At the end of the day, each individual person with diabetes has a different carbohydrate tolerance. Most can’t tolerate oats, but sometimes people can.
DO eat more fiber rich foods – change up your breakfast ideas. Opt for eggs and a veggie filled plate, or a delicious mixed veggie omelet. We have cereals ingrained into our brains as breakfast foods but there are plenty of other great breakfast options.
DO avoid eating oats and oatmeal – for better blood sugar and A1c levels, it is best to avoid eating oats and oatmeal and choose better breakfast meals.
FAQ Oatmeal and Diabetes
Is Oatmeal Good for Diabetics?
No. For most people oatmeal contains too many carbohydrates, which spike blood sugar levels. Our expert nutritionists recommend avoiding oats and oatmeal with diabetes.
Is Steel Cut Oatmeal Good For Diabetics?
Unfortunately no, similar to other oatmeal, steel cut is still high in carbohydrates with around 18.6g per half cup cooked. In most diabetics, steel cut oatmeal spikes blood sugar.
Which Oatmeal Is Best for Diabetics?
No oatmeal is best, as they all contain roughly the same amount of carbohydrates per serve, about 27g per half cup, 4g fiber, 23g net carbs. See the nutrition facts table above.
Is McDonalds Oatmeal Healthy for Diabetics?
McDonalds Fruit & Maple Oatmeal is NOT healthy for diabetics. It contains oatmeal, diced apples, cranberry raisin blend and cream, which delivers 64 g carbohydrate – that’s HUGE! Your blood sugar will not be happy!
Conclusion
Oats may be promoted as a heart healthy food, but the reality is, for diabetics they are not a good food choice.
For better blood sugar and A1c levels, it is best to avoid eating oats and oatmeal and choose better breakfast meals that support stable blood sugar, not spike it!
Marge Hribar
Thank you, Dr. Jedha, so appreciate you clearing the confusion of oats. I am pre-diabetic and was once suggested by a dietitian to include 1/2 cup of oatmeal for my meals. I was shocked after reading about the carb content and the glycemic index of oats a year ago, I stopped having oats. In June 2025, I started taking Berberine after listening to your podcast, and I am happy to report that my A1C dropped from 5.9 to 5.7. I avoid any high carb foods, only having mixed greens and fruits of lower glycemic index. I am determined to not only stay clear from full-blown diabetes, but also to reverse my pre-diabetes. Hopefully I will reach my goal of 5.6 for A1C in the near future. Thank you again for educating us on the subject.
Dr Jedha
Hi Marge, standard inaccurate dietitian recommendations, unfortunately! Great to hear you are taking action on the good science-backed info we share and getting results! Keep it up and I’m sure you will reach your goal.
Dave Gervais
I have a 1/2 cup of rolled oats cooked in 1 cup of water. I add 3/4 cup of Greek yogurt along with cinnamon, chia seeds and ground flax. When would you test your blood sugars to determine if you’re getting spikes? You’d test it before eating obviously but how long after ingesting the oatmeal before testing?
Dr Jedha
Hi Dave, generally it’s 2-hrs after meals, time from your first bite of food, and you want your levels to be under 140 or 7.8. There is some emerging evidence that 1-hr peaks may be important and we’ll be covering that in a future podcast episode, but generally you will know if your body is handling the glucose by the result at 2-hrs post-meal.
Jeff
Hi. I have borderline high LDL cholesterol levels so I have a bowl of Cheerios – serving size or less – with 1/4 cup of walnuts and 26 grams of blueberries and coconut-almond milk. drink of choice is a 4oz glass of flavored water that has 3g carbs. My HDL hovers around the 75-80 mark with triglycerides around 43. I choose to eat Cheerios over oatmeal due to the flavor. I do not wish to take statins. Any suggestions for a different and not time-consuming to make breakfast. My A1C is usually around 6.7- 7. One day a week I have eggs and pork roll for breakfast with a whole grain muffin.
Jedha: Nutritionist (MNutr)
Check out these breakfast ideas here Jeff.
Bob
Hi: my wife is a t2 diabetic. Her AIC is 6.5, take’s Jentadueto 2.5/500 twice a day with meals She often fall’s asleep on her chair after a meal. and is fatigued. Can you suggest or recommend something that I can add to her diet that an give her a boost? She takes a B50 as well. She’s it a big eater, only eats chocken and eggs (2 a day).Thanks
Jedha: Nutritionist (MNutr)
Hi Bob, it’s difficult to recommend a specific thing that gives a boost. It may be that she needs some overall changes to diet, or if her diet is limited in foods, she may have some nutrient deficiencies. Check out our recommended food list here.
JohnIL
Being type 2 I have always liked oatmeal but these days it does not like me. I tend to spike high even eating oatmeal cooked only in water, a hint of creamer and Splenda. typically by noon I still see 200 plus BGL. I am one Basaglar and Novolog which I take just at dinner. Hate to consider using Novolog for every meal just to enjoy a high carb food. Sadly Basaglar to me is the worst long acting insulin on the market. I never needed Novolog until I started on Basaglar because its cheaper. Been diagnosed for 15 years now and my advice is start early rejecting those heavy carbs even though the treatments seem to keep your BGL in check. Because eventually they won’t if you keep stressing a body that cannot naturally handle carbs. Your diabetes will advance slower if you start early with the carb control.
Malorie: Dietitian (MS, RD, CLT)
Hello John,
Yes, oatmeal is not tolerated well for a lot of people with diabetes. Thank you for sharing your experience.
Carel
To make things more mysterious, I’ve read combining gat with carbs blunt the BS yes, but actually increase insulin.
I cook my steelcut oats in water, add no milk. I do butter, cinnamon and rasbberry (1.9g of sugar per 100g). I do nuts before, and got no spike from 3 tests. But I need to test again as that meter can be funny.
Emily - Dietitian (MS, RD)
It’s something you can play around with, Carel. Small, controlled portions may be okay for some, but you should continue to check your blood sugar especially if you know it can be a bit funny. A fun addition may be some flaxseed or chia seed, which would raise the fiber content even more and could be another player to help lessen the glycemic response.
Elliot
I love your site and the great info you probide. Can you please tell me if you have information on if oatbran has less carb impact than oatmeal? I miss oatmeal and hot cereal and wonder if oat bran can be used as cereal and to make a roll or muffin…
Emily - Dietitian (MS, RD)
So oat bran is still high in carbs, but it’s definitely the more nutritious and higher fiber part of the grain. I wouldn’t encourage you to just eat it as cereal (25-30g/cup) or make muffins entirely from this, but you could try making muffins out of primarily almond and coconut flour, but adding a table spoon or two of bran for flavor? Just a thought.
Elliot
Thank you for answering my question…
William Laurin
I get much better results by eating the pack of instant oatmeal than when I eat the rolled oatmeal. The next day my fasting numbers are lower too.
Emily - Dietitian (MS, RD)
Hmm.. have you compared the portion size when you eat rolled oats? I am not quite sure why else this would be, as we know packaged oatmeal is a high carb food so the majority of people will not experience the same effect.
mkb
I’ve been recently diagnosed T2 (just borderline) and I’ve been eating oatmeal most mornings. It helps lower cholesterol, gives me energy for my morning workout, and keeps me satisfied until lunch. I don’t sweeten it at all, I add a teaspoon of olive oil and a tablespoon of parmesan cheese. My BG after ONE hour is around 140, after TWO hours is about 130, and at THREE hours is back to my pre-meal level in the 110s. So is this considered an unacceptable spike in BG, or is this normal? (I’m not on any meds.) I am confused about what acceptable and unacceptable pp BG levels are.
Jedha: Nutritionist (MNutr)
The ideal level two hours after meals is under 140. Read more about normal levels here. Pairing the oatmeal with olive oil and cheese is a good idea because the fats will slow down the spike in carbs.
Ken
With my oatmeal I just add cinnamon to it for flavor it seems to work for me so far anyway
Emily - Dietitian (MS, RD)
Cinnamon is a great food to include in your diet! As you read in the article just make sure to watch your sugar levels are eating and know how your body responds to oatmeal.
Diane Duncan
I STARTED EATING STEEL CUT OATMEAL FOR BREAKFAST WITH 2 SLICES OF 100% GRAIN WHEAT BREAD. HOWEVER MY BLOOD SUGAR JUMPS TO OVER 280. SHOULD I STOP EATING IT?
Jedha
The answer is Yes Diane. The breakfast you describe is purely based on high carbohydrate foods and carbohydrates are the thing that influences you blood sugar levels to go up so much. Try switching to a lower carb breakfast and you will find your levels will stay much lower, which is important to your health. You can find some breakfast alternatives here.
Tyna
My A1C is at 9.3 and i was wondering if cinnamon pills also help lower the blood sugar, I need to get surgery on my foot but they think my sugar is to high at this time.
Also would like to know if Steel oats are better then instant?
Thank You,
Tyna
Jedha
You can find info about cinnamon over here Tyna. Have you made dietary changes? Lowering carbs? Exercise? Lifestyle changes are your best bet because there is no magic pill fix. Your A1c is a direct reflection of the amount of glucose in your blood stream over a 3 month period. So lowering carbs often reduces A1c and because exercise increase insulin sensitivity, your body utilizes glucose better – meaning less left in your blood stream.
Both instant oats and steel cut are the same in terms of carbs, and in your case you’d probably be best to avoid both. Always check with your doctor before lowering carbs too much, in case you meds need to be changed.
Ken
Hello Tina I am a diabetic and I used to have feet problems too we’re going to operate in my foot but I went in and got laser treatment on my feet and it took away my foot paint this is just some information for you I’d rather stay away from getting under the knife anyway most chiropractors do laser treatments on your joints I would stay away from cutting open my body if I if you have other options good luck with that have a good day
LaVonne
My A1C started out at 8.7 when i found out i was diabetic. I have lost 22 ibs since then and watch my diet most ofthe time. It is now at 6.6. Still trying to loose 10-15 more ibs. We eat oatmeal 3-4 times a week. I use minute and use 1/4 cup, add eithe blueberries, strawberries, splenda brown sugar or Chia seeds, the rest of the time we have eggs and wheat toast. I use a lot of peanut butter. 2 hours after test blood it usually is 110-150. I am 72 yrs old and trying to stay healthy as long as i can.
Jedha
As long as you’ve found what works for you that’s great Lavonne. And it sounds like you’re going pretty well.
Paul O
hi Jedha, I’ve been following your low carb meal/snak advice for about three months now. I’m a 77 year old male, and went from an A1c reading of 7.9 to 6.0; also lost 22 pounds. Thanks for all the help! Paul O
Jedha
WOW Paul, great stuff. Congrats on your efforts and thanks for sharing. That’s why we do what we do.
Amber
I am prediabetic. Small amounts of cooked Old fashioned oatmeal raises my post meal glucose levels too high. I wonder if adding chia seeds for fiber and coconut oil for healthy fat would allow me to eat it without a glucose spike. I haven’t tried yet. My insulin resistance is High. Trying to manage without drugs through diet. Can insulin resistance ever be healed so one can eat starches again?
Jedha
You would have to try it Amber, though oats already have lots of fiber so if your body is reacting badly without the additional fiber and fat, it’s probably best to avoid them. As for insulin resistance, yes you can regain your insulin sensitivity but and may be able to eat small amounts of starches, but in most cases going back to your old habits will never happen. In the Western diet, starches are consumed way too frequently overall.
Kathy Currie
I don’t eat oatmeal that much as it does hike up my blood sugar but i have added some cottage cheese for protein. It looks nasty but is quite tasty.
Jedha
Good idea. Adding protein to a carb makes the blood sugar spike less. Keep an eye on it though, you may still be better off without it.
Pam
I was recently diagnosed with Type 2 diabetes. I’m still trying to get my fasting readings down near 100 in the mornings; I’m usually 117-129 or so. Metformin was just increased to 2,000 mg/day. My problem is I’ve lost 10 lbs. in 2 months since I cut so many carbs from my diet. I wasn’t overweight to begin with so am struggling to regain some weight. I’ve started adding snacks between meals but still struggling to gain some weight back. Having to safety pin waist in slacks. HA! Bet you don’t hear that too often, do you?
Jedha
Not too often but occasionally Pam! Try including more healthy fat sources such as avocado, nuts, olive oil – these are more calorie dense yet still healthy options.
diane marshall
I went to dr for a uti while I was there they found my blood level was 456 went to hospital for insulin drip. I saw the book on what to eat could not put in my info to access it. Ca n you send it to me?
Jedha: Nutritionist (MNutr)
Hi Diane, please contact our support desk for help with this. Thanks :)
Brewster
Hi Beverly
My morning readings are anywhere fro 4.9 to 5.8, usually in between. I eat cereal for breakfast about 5 days a week mostly shredded wheat, the odd time oat meal or oat bran. Day 6 is toast day 2 slices of diet bread @7gm of carbs per slice. Day 7 is full breakfast day, poached eggs, peameal bacon and a slice of that toast.
Exercise, Mon. Wed, Fri we’re at the gym in the morning, Tues/Thurs in the evening. In the gym free mornings we do brisk 9 block return walk to the store.
If I have a “bad food” day usually happens on a weekend, I’l up my Merformin to 625mg from 500, Dr says that’s OK
I’m not perfect by any means but in the near year since I’ve been diagnosed I’ve lost 27lbs.
That’s it in a nut shell, and BTW I eat a few of those too.
Nan
I add a scoop of plain protein powder to my oatmeal.
Jedha
Delicious and another good way to eat it!
Linda
Concerning cinnamon tea is it possible that you can chew on the cinnamon stick instead of making the tea and if so how much of thecinnamon stick do you use?
Jedha
You could chew the sticks, though, have you tried it? It’s not the best. The tea tastes way better! As for how much, as much as you can bear – a small piece.
David LeBlanc
Good article on oatmeal. This is pretty much my standard breakfast and I seem to have no issues with it. I like to make it with some herbal tea I make in advance and keep in the fridge, apple and cinnamon being my favorite to add some flavor.
Think I am going to start adding some flax or chia to it as well. I like that idea.
For me, eating oatmeal every morning became part of a diet that let me loose the weight to solve the problem.
Also going to have to try that turkey meatball dish.
Jedha
Yeh, the flax and chia are awesome sources of fiber and will further slow down the release of carbs too.
Beth
I think oatmeal is a great option for some provided it’s made correctly. My favorite way of doing oats is overnight oats–adding equal parts unsweetened almond milk and oats along with 1 T chia or flaxseed (adds some fiber and protein). The next day add some low carb mix ins–cinnamon, vanilla, pumpkin or carrots with walnuts or a few blueberries, delish and no need to cook them so it doesn’t get gummy.
Another option is while cooking, whip in a raw egg right toward the end of cooking time stirring continually. The egg will cook right into it setting it up like a baked oatmeal and along with some cinnamon & vanilla will give a sort of ‘french toast’ flavor while increasing volume and adding some healthy fat & protein to slow down glycemic rise!
Beverley Aiken
Hi Im looking some advise.
My HBTIC result was 42… so apparently not in the pre-diabetic zone. ( i suffered from gestational diabetes during my pregany 6 yrs ago- managed through diet).
Ive been sent away with 2 website addresses and ordered to loose 2 stone in weight by my doctor and take regular exercise. Thats the onky support ive received
Should i be eating a diet that would be suggested for a pre-diabetic and by doing.ao at this early stage should i see significant benefits?
Would you consider the coutch25k programme as sufficient exercise ( having not done any exercise in over 6 yrs).
Thanking you in advance
Beverley
Jedha
Beverly, the normal range of A1C is between 4-6%, so you don’t have diabetes and you’re not prediabetic. Your doctor has probably told you that so you don’t become prediabetic – given your number is slightly high.
Losing weight will help, so really, it is good advice. A diabetic diet, such as a lower carb diet that we encourage here is a VERY healthy diet and will help you lose weight. So yes, you should see significant benefits. I’ve never heard of the exercise program you speak of, but any exercise is better than none. Try to aim for 30 minutes a day, but start with just 5 minutes, then build to 10 and so forth.
You can do this!