Do Oats Spike Blood Sugar Levels?
Oats such as whole grain oats do not spike your blood sugar levels. They are a low-glycemic food, meaning they are slowly digested and gradually release sugar into the bloodstream. This helps maintain a steady, balanced blood sugar level, making oats a good choice for people with diabetes or those trying to manage their blood sugar levels.
However, foods including non-whole grain oats such as pasta, rice or instant oatmeals can spike blood sugar levels.
What Is A Normal Blood Sugar Level?
Normal blood sugar levels can differ from individual to individual. This is mainly because there is no one-size-fits-all number for blood sugar levels and they are based on individual circumstances. Nonetheless, it is crucial to understand what you do your sugar level consists of and monitor it, especially for individuals with diabetes.
The American Diabetes Association suggested a number of instances in which the normal blood sugar level can change. Fasting blood sugar, which refers to the levels observed in the morning before eating should be under 100 mg/dL. Blood sugar levels one hour before eating should be between 90 to 130 mg/dL. Further, blood sugar levels 2 hours after a meal should be between 90-110mg/dL and 5 or more hours after eating should be between 70 to 90 mg/dL [1].
However, to highlight how blood sugar levels may differ, for instance, individuals who are undergoing a glucose tolerance test, have a blood sugar level of 140 mg/dL and that is considered to be normal for them [2, 3, 4]. For people without diabetes, hypoglycemia, or low blood sugar, is typically defined as a blood glucose level lower than 55 mg/dL [5].
This was just one example of how important it is to consider the personal needs and circumstances of the individual. Therefore it is crucial to consult with your medical provider about what is the best range for you [6].
However, it's important to remember that these are general guidelines and individual targets may vary based on personal needs. Always consult with your doctor or diabetes care team to determine what may be best for you [6].
Which Foods Can Spike Your Blood Sugar Levels?
Different foods react with your body differently, this is not only the case for various allergies but also when it comes to our blood sugar levels.
For instance, high-carbohydrate foods, especially those that are high in processed carbohydrates are the primary culprits. These are for instance foods that consist of white grain processed foods such as pasta, rice, cookies, white bread, processed cereals or sugared drinks [7, 8]. In addition, some studies have found that certain food products, including pure glucose, boiled rice, potatoes, white bread, boiled beans, pastries, honey, and sugar, produce the highest glycemic effect [9].
Although the natural response to this information could be that one should avoid these foods completely, you do not have to! Instead, you should be mindful of the proportion sizes. That is because the more food you eat the greater the amount of sugar you will absorb [7, 8]. In addition, you can also think about substituting it with whole grains which are believed to serve for better health [10].
Therefore a useful tip is to eat mixed meals. It is best to combine carbohydrates with protein, fat, and fiber which overall helps slow down digestion and reduces spikes in blood sugar after eating [7, 8].
In addition, it is not only the foods you eat which affect your blood sugar levels, but also the frequency of your meals. The optimal interval to keep your blood sugar levels consistent is eating every 3-5 hours [7, 8].
Apart from the food we eat, there are various other factors influencing and causing spikes in blood sugar levels, For instance, steroids can cause a significant increase in blood sugar levels [11]. They can also make the liver more resistant to insulin and lead to insulin resistance [11].
Moreover, certain artificial sweeteners have been found to increase insulin resistance, which can lead to higher blood sugar levels [12].
And surprisingly, when the glucose builds up in the bloodstream, which is a common thing in patients with diabetes, it can cause a glucose spike [13].
Do Oats Spike Blood Sugar Levels?
The impact of oats on blood sugar levels can vary depending on the type of oats and how they are prepared.
For instance, whole grain oats, have been reported to elicit a low to medium glycaemic response. This means that they do not significantly spike blood sugar levels [14]. It is believed that this superpower of whole grain oats is due to their high fiber content, which slows down digestion and prevents sudden spikes in blood sugar [10]. However, it is also the added sugar in such oatmeal varieties that can spike the blood sugar levels rather than the oatmeal itself [14].
Other types of oats such as processed oats including quick-cooking oats or instant oatmeal have a different effect. These types are associated with higher glycaemic response and may lead to a spike in blood sugar levels [15]. This is likely due to the smaller particle size and increased starch gelatinisation in processed oats, which can increase the glycaemic response [14].
In conclusion, while oats can be a healthy choice for people looking to manage their blood sugar levels, it's important to choose less processed varieties and be mindful of added sugars.