Oatmeal is a popular breakfast food that is often recommended for people with diabetes. Quaker Instant Oatmeal, in particular, is a convenient option that is easy to prepare. But is it a healthy choice for people with diabetes? Here is an in-depth look at whether Quaker Instant Oatmeal is good for diabetics.
The benefits of oatmeal for diabetics
In general, oatmeal is a good food choice for people with diabetes for several reasons:
- Oatmeal has a low glycemic index, meaning it does not cause sharp spikes in blood sugar levels.
- It is high in fiber, which helps control blood sugar levels.
- It contains beta-glucan soluble fiber, which reduces insulin resistance.
- It keeps you feeling full and satisfied longer, preventing overeating.
Studies have shown that eating oats and oatmeal can help reduce blood sugar levels in people with type 2 diabetes. The viscous fiber in oats slows down digestion and the absorption of carbohydrates, resulting in a more gradual rise in blood sugar.
Nutrition facts of Quaker Instant Oatmeal
Here is the basic nutrition information for a 1 packet serving (51g) of Quaker Instant Oatmeal, original flavor:
- Calories: 160
- Total fat: 3g
- Sodium: 280mg
- Potassium: 190mg
- Total carbs: 27g
- Dietary fiber: 4g
- Sugars: 5g
- Protein: 6g
As you can see, a serving of Quaker Instant Oatmeal provides 160 calories, 27g of carbohydrates, and 4g of dietary fiber. It is also relatively low in sugar with only 5g per serving.
Glycemic index of Quaker oatmeal
One of the biggest benefits of oatmeal is its low glycemic index. The glycemic index (GI) is a measure of how quickly a food causes an increase in blood sugar levels. Foods with a high GI cause a rapid spike while foods with a low GI cause a more gradual rise.
Quaker Instant Oatmeal has a glycemic index of 69, which is considered medium on the GI scale. For comparison, white bread scores a 71 and Cornflakes cereal scores a 93.
While Quaker Instant Oatmeal does contain refined and processed grains, which tend to have a higher GI, its GI is lowered by the presence of viscous soluble fiber from oats. This fiber slows the rate at which carbohydrates are digested and glucose enters the bloodstream.
Quaker oatmeal and blood sugar control
Several studies have looked specifically at the effects of Quaker oatmeal on blood sugar levels:
- A study in The American Journal of Clinical Nutrition found that eating Quaker oatmeal resulted in significantly lower blood sugar levels compared to refined cereals in people with type 2 diabetes.
- Another study showed that 6 weeks of eating Quaker oatmeal lowered fasting blood sugar by an average of 5.3% in people with type 2 diabetes, while wheat cereal had no effect.
- Research has found that beta-glucan fiber from oats improves insulin sensitivity and glycemic control in people with insulin resistance.
The evidence clearly demonstrates that Quaker oatmeal supports healthy blood sugar control for people with diabetes. Its soluble fiber slows digestion, prevents blood sugar spikes, and improves insulin sensitivity.
Should diabetics choose instant or old-fashioned oats?
When it comes to Quick or Instant Oats vs. Old-Fashioned Oats, there are a few key differences to consider for diabetes:
| Factor | Instant Oats | Old-Fashioned Oats |
|---|---|---|
| Glycemic Index | 69 | 55 |
| Processing | Steam-rolled into thinner flakes | Produced by cutting groats into coarser pieces |
| Cooking Time | 1-2 minutes | 5+ minutes |
| Fiber Content | 4g per serving | 5g per serving |
As you can see, old-fashioned oats have a lower GI, take longer to cook, and contain slightly more fiber. This means they may cause a slower, more gradual rise in blood sugar. For this reason, old-fashioned oats are usually recommended over instant for people with diabetes.
However, instant oats are still a healthy choice and provide blood sugar control benefits. The convenience factor makes them an easy option for busy mornings. Just be aware that old-fashioned oats are optimal in terms of blood sugar response.
Healthiest ways to prepare Quaker oatmeal
To maximize the benefits of Quaker oatmeal, focus on healthy preparations methods:
- Cook with water instead of milk to avoid added sugars.
- Sweeten with cinnamon, fruit, nuts, or small amounts of maple syrup or honey.
- Add nuts or seeds like walnuts, almonds, chia seeds, or flax seeds.
- Mix in fresh berries like strawberries, blueberries, or raspberries.
- Top with unsweetened shredded coconut for extra fiber.
- Sprinkle with cinnamon and nutmeg for antioxidants.
Try to avoid adding large amounts of brown sugar, syrup, or sweetened fruit fillings, as these will spike blood sugar. Keep total added sugars under 15g per serving.
Potential downsides of Quaker oatmeal
While Quaker oatmeal has many benefits, there are a few potential downsides to keep in mind:
- May contain trace gluten from cross-contamination during processing.
- Some flavors have added salt, sugars, and artificial ingredients.
- Instant packs can be expensive compared to regular rolled oats.
- Packaging generates more waste compared to cooking from bulk oats.
Always check the ingredient label and choose plain or original flavors without add-ins. Compare costs of instant packs vs. large containers of rolled oats to find the more economical option.
Healthy oatmeal alternatives
If you want a break from traditional oatmeal, there are many other healthy whole grain hot cereals to try:
- Muesli – Rolled oats with nuts, seeds, and dried fruit
- Steel-cut oats – Whole oat groats cut into smaller pieces
- Overnight oats – Oats soaked in milk overnight in the fridge
- Quinoa – High protein whole grain that cooks up creamy
- Buckwheat – Gluten-free seed with a nutty, earthy flavor
- Cream of Wheat – Soft, finely ground whole wheat cereal
- Millet – Tiny, quick-cooking whole grain seeds
Be sure to still watch carb counts and added sugars when trying oatmeal alternatives. But switching it up can provide more nutrients and keep your breakfast interesting.
Tips for choosing the healthiest oatmeal
When shopping for oatmeal, keep these tips in mind:
- Check the ingredient list – make sure oats are the first ingredient.
- Look for at least 5g fiber per serving.
- Avoid oat cereals with added sugars in the top few ingredients.
- Compare Cost Per Serving to find the best deal.
- Store in an airtight container to prevent bugs.
- Buy just enough to use within a month to ensure freshness.
Conclusion
Quaker Instant Oatmeal can be a healthy breakfast option for people with diabetes when prepared properly. While old-fashioned oats may have slightly more benefits, instant oatmeal still provides key nutrients, fiber, and blood sugar control properties. Just be mindful of added sugars and salt by choosing plain flavors and preparing oatmeal with healthy toppings. Overall, oatmeal remains one of the best breakfast choices for managing diabetes.