Oats for type 2 diabetes mellitus: glycemic index of oatmeal and Hercules porridge

Diet therapy for diabetes mellitus (DM) involves limiting the calorie content of dishes and reducing the GI of foods. Most cereal porridges meet these requirements. Their benefits for diabetics are obvious. Hearty, nutritious, they satisfy the feeling of hunger for a long time, and are sources of carbohydrates necessary for the body. Are all cereals healthy, what cereals are suitable for type 2 diabetes, every patient should know this.

Which index is safe for diabetes?

Indicators are calculated on a scale from 0 to 100 units or points:

• low GI – from 0 to 40;
• average – from 40 to 60;
• high – 60-100.

The GI index is affected by the carbohydrate content of the product. If food contains simple (fast) carbohydrates, it provokes a sharp rise in blood sugar. Complex carbohydrates, on the contrary, provide a smooth increase in sugar and optimal insulin release.

For a person with diabetes, it is important that blood glucose rises smoothly. Therefore, products with low GI (less than 40 units) are preferred. Products with an average GI (40-60 units) are allowed only in limited quantities. That is why, when choosing which cereals are suitable for type 2 diabetes, you should take into account their GI.

The benefits of buckwheat

Sugar level

The benefits of buckwheat cannot be assessed. All this is due to the content of many vitamins and microelements in it. Buckwheat porridge ranks first in terms of iron content compared to other cereals. Thanks to the daily consumption of such porridge, a person reduces the risk of developing anemia and low hemoglobin.

In addition, only buckwheat contains flavonoids (vitamin P), which increase the elasticity of the walls of blood vessels and prevent bleeding. Vitamin C is absorbed by the body only in the presence of flavonoids.

Potassium lowers blood pressure, since its main role is the synthesis of proteins and glycogen, normalization of water balance in cells. Calcium strengthens nails, bones and teeth. Magnesium, interacting with insulin, increases its secretion and cell sensitivity.

In general, buckwheat contains the following beneficial vitamins and microelements:

• vitamin A;
• B vitamins;
• vitamin E;
• flavonoids;
• potassium;
• calcium;
• magnesium;
• iron.

Buckwheat porridge in the daily diet of type 1 and type 2 diabetics will provide the body with all the necessary vitamins and microelements.

What grains are recommended for type 2 diabetes?

Many cereals contain complex carbohydrates, which are valuable for a balanced diet. Porridges allowed for type 2 diabetes mellitus can be cooked from the following grains:

• barley (pearl barley, barley);
• oats (oatmeal, rolled oats);
• buckwheat (buckwheat);
• millet (millet).

If well tolerated, diabetics can cook side dishes from peas, lentils and other legumes. All of these foods have a low GI.

Considering the calorie content of grains and the presence of starch in them, you should not get carried away with them too much. It is allowed to consume no more than 1 serving per day, preferably in the first half of the day, in order to be able to adequately consume the calories received.

The usefulness of porridge also depends on the method of processing the cereal and its preparation. Which cereals are useful for type 2 diabetes should be considered separately.

Barley

Two types of cereals are obtained from barley grain - pearl barley (this is a whole, but ground and polished grain) and barley (crushed grain). Barley grains contain about 87% starch, which is why they take a long time to cook.

It has been noted that the GI of viscous (thick) cereals is higher than that of semi-liquid ones. Adding milk or butter to pearl barley or barley porridge is undesirable for type 2 diabetes, as this also increases the glycemic index.

Table 1. Dependence of GI on the method of processing and preparation of cereals

Minimum GI for pearl barley in water. Thanks to this, pearl barley porridge for type 2 diabetes will help reduce weight, the excess of which diabetics often suffer from.

The high level of fiber in barley cereals helps improve sensitivity to insulin, normalize fat and other metabolic processes.

Oatmeal

Crushed, uncrushed, rolled groats and flakes are obtained from oats. Experts in therapeutic diets believe that for type 2 diabetes, oatmeal should be cooked from whole grains or large flakes. The coarser the grain is ground, the more fiber it contains, which is necessary to normalize metabolism.

Table 2.

Oatmeal is rich in easily digestible proteins and fats, complex carbohydrates, amino acids, and B vitamins, so it is a healthy dish in a diabetic’s diet.

Buckwheat

Buckwheat is rich in complex carbohydrates, causes a prolonged feeling of fullness, and promotes a slow increase in blood sugar. Buckwheat porridge for type 2 diabetes should be boiled in water. The GI of crumbly porridge is higher than that of semi-liquid porridge. The value of buckwheat for patients with diabetes lies in its rich and balanced mineral and vitamin composition (100 g contains 50% of the daily requirement of iron, there are other macroelements).

Calorie content is 343 kcal per 100 g, protein content - 12.6 g, fat - 2.6 g, carbohydrates - 68 g.

Buckwheat has an average GI of 50, so it can be eaten no more than 1-2 times a week.

Millet

Despite the high caloric content and amount of carbohydrates, millet porridge is allowed for type 2 diabetes. It is rich in vitamins B and PP, amino acids, omega-6 polyunsaturated fatty acids, and fiber.

Table 3.

Due to its high calorie content and GI, millet porridge can appear on a diabetic’s menu no more than once a week. It contains oxalic acid, which is why it is contraindicated for people with stomach and intestinal ulcers.

Glycemic index of cereals

Below you will find a list of ten of the most popular cereals with a low and medium glycemic index:

Lentils - 25 units

Lentils are a plant of the legume family, one of the oldest agricultural crops. Red, green and brown lentils are common in the form of cereals. Note that the longer the cooking time for a particular variety (usually 10 to 30 minutes), the lower the glycemic index.

// Lentils - composition, benefits and harm

Beans - 25-30 units

Beans include the seeds of various legume family crops. Depending on the size of the grain and the thickness of the shell, both the cooking time and the glycemic index vary. Soybeans have the lowest GI, while canned beans have a higher GI.

Pearl barley - 30 units

Pearl barley is a type of barley cereal in the form of smooth grains. Since it has a long cooking time (up to one and a half hours), it has an extremely low glycemic index - especially in comparison with other grains.

Bulgur - 35-45 units

Bulgur is a wheat grain whose grains are pre-steamed, cleared of bran and crushed. Depending on the grinding, there are small and large bulgur. Small is suitable for salads and soups (higher GI), large (low GI) - for cooking porridge and preparing pilaf.

// Bulgur - benefits and nutrient content

Brown rice - 35-50 units

If white and brown rice differ only in the absence and presence of a shell, then brown, black and red rice are grains obtained from completely different plants. Black rice has the lowest GI (about 35 units), followed by brown (50 units), white basmatti (50 units) and regular white (60 units).

// Brown rice - what is the difference with white?

Quinoa - 40-50 units

Quinoa is a pseudocereal, or essentially the seed of a flower. 100 g of dry quinoa contains 102% of the daily value of manganese, 49% of magnesium, 46% phosphorus, 30% copper, 25% iron, 21% zinc, 16% potassium and 12% selenium - which makes it the leader among any other grains .

// Quinoa grains - what is it?

Spelled - 45 units

Spelled is the ancestor of modern wheat. It is distinguished by an extremely dense shell, which complicates the process of making flour - due to which this cereal is usually eaten in the form of porridge. Spelled, unlike wheat, contains significantly more magnesium, zinc, iron, calcium, phosphorus, potassium, selenium, copper and manganese.

// Spelled is a useful analogue of wheat

Oatmeal - 50-60 units

The glycemic index of oatmeal largely depends on the degree of grinding and cooking time. In particular, raw oatmeal (when added to a smoothie) has a much lower glycemic index than oatmeal with milk - not to mention the added sugar.

// Oatmeal for breakfast - what are the benefits?

Buckwheat - 50-60 units

Buckwheat is the seed of the flowering plant buckwheat. Green buckwheat (in fact, cereal without frying) has a lower glycemic index - about 50 units. After roasting (regular brown buckwheat), the GI increases and can reach 60 units.

// Buckwheat - how much protein and carbohydrates does it contain?

What cereals are prohibited?

People who monitor their blood sugar levels should remember which cereals they should not eat if they have type 2 diabetes:

• from all types of wheat cereals, including semolina;
• any instant cereals (muesli, small grain flakes);
• from white rice.

The glycemic index of white milled rice is 70 units, parboiled rice is 60, and milk rice porridge is 70. Rice has lower calorie content than other cereals, but it has little plant fiber, a lot of starch, and its sugar level quickly rises. You can replace white rice with other varieties - brown, brown, wild.

Complex dishes

Buckwheat dishes, to which vegetables or meat are added, can be served as a complete breakfast or dinner.

Often, a cooked piece of meat is mixed with ready-made porridge and everything is stewed in a saucepan in water, with the addition of a small amount of vegetable oil.

Mushrooms that have a low GI, up to 50 units, also go well with boiled buckwheat. Champignons and oyster mushrooms are allowed to be eaten for diabetics.

Boiled beef tongue is another product with which you can prepare complex dishes for a diabetic tomorrow or dinner.

Complex buckwheat dishes will become a complete first breakfast or dinner for a diabetic.

Everything should be selected based on GI indicators. The daily diet includes vegetables, fruits, cereals and animal products. The amount of vegetable oil consumption must be reduced to a minimum.

The norm of fluid intake for a diabetic is at least 2 liters per day. You can also calculate your individual dose based on calories consumed. There is one milliliter of liquid per calorie.

There are also permitted methods for heat treatment of products. The best product would be boiled or steamed. This will preserve beneficial vitamins and microelements to a greater extent.

The basic principles of diabetic nutrition can be identified:

1. low GI foods;
2. low-calorie food;
3. fractional meals;
4. drinking at least two liters of fluid per day;
5. five to six meals;
6. exclude alcoholic beverages from the diet;
7. do not starve or overeat.

The last meal should be at least two hours before going to bed. The optimal second dinner would be a glass of fermented milk product (kefir, fermented baked milk, yogurt) and one apple.

Compliance with all the above rules guarantees the patient a stable blood sugar level and reduces the risk of developing hyperglycemia.

In addition, a diabetic should pay attention to moderate physical activity every day. Thus, they promote faster absorption of glucose entering the blood. The following activities are permitted:

• swimming;
• race walking;
• jogging;
• yoga.

The video in this article talks about the benefits of buckwheat porridge for diabetes.

Low-calorie diets that contain buckwheat porridge are now in fashion not only because of girls trying to lose weight, but also because the number of people with diabetes mellitus (DM) has increased. Every year there are only more and more diabetics, but a cure for this disease has not yet been created.

The main problem of people with diabetes is the lack or poor perception of insulin produced by the pancreas, which is responsible for transporting glucose from the blood to the body's cells. Due to the fact that there is not enough hormone, the concentration of sugar increases and the person’s blood vessels begin to collapse. At the same time, creating a new menu to normalize sugar levels is not so simple, because you need to know not only the number of calories in a certain product, but also its . This indicator is responsible for the degree of digestion of food and has a scale from 0 to 100, where 100 is the GI of glucose.

It is divided into 3 types, namely low (up to 39), medium (up to 69) and high (70 and above). At the same time, when eating food with a GI of up to 70, a person remains full much longer, and the concentration of sugar in the body does not particularly increase. When consumed, a person gains quick energy and if the resulting strength is not used in time, it will settle as fat. In addition, such food does not saturate the body and greatly increases blood glucose levels and insulin production.

It is worth noting that nutritionists recommend adding porridge to your diet, for example, wheat and barley, as well as buckwheat, rice, pearl barley and oatmeal (rolled oats), because each of them has a small glycemic index. Due to this, they take longer to digest and the feeling of fullness will not go away soon. Semolina and corn porridge should be especially noted, since their glycemic index is 60-70, therefore, they should be consumed with caution.

In addition to being useful for diabetes and for weight loss, cereals are useful for athletes during the period of drying out the body, since they need food that contains a lot of slow carbohydrates with a low glycemic index and a meager amount of calories.

What do you eat them with?

It is also important what to combine the permitted side dishes with. For diabetes, these should be foods rich in fiber that can lower the GI:

• fresh herbs;
• salads from raw vegetables (without mayonnaise);
• mild, unsweetened and low-fat sauces.

Your doctor can recommend a recipe for a healthy salad or addition to your porridge. The patient’s task is to eat fractionally (small portions, but often), monitor blood sugar levels and follow other recommendations of the endocrinologist.

Millet

Millet is a fairly common type of cereal, and it has an average glycemic index, which ranges from 40 to 60, depending on the processing method and the amount of water during cooking. After all, the more liquid there is, the lower the GI will be. This cereal is good for cardiovascular diseases and problems with excess weight. In addition to these positive effects and a suitable glycemic index, millet porridge contains substances to stimulate the growth and development of children.

Healthy recipes

In order for the porridge to be tasty, it is better to choose yellow millet and not buy it in large quantities. All this can be explained quite simply - during long-term storage, cereals will acquire a characteristic bitter taste when cooked. But this does not in any way affect its beneficial properties.

Porridge is always prepared in one to two proportions with liquid. If you decide to cook cereal with milk, then it is better to take milk and water in equal quantities for one glass of millet. It is noteworthy that if you consume a dairy product with porridge, the risk of raising blood sugar levels increases.

The first recipe is wheat porridge with pumpkin, you will need the following ingredients:

1. millet – 200 grams;
2. water – 200 ml;
3. milk – 200 ml;
4. pumpkin – 100 grams;
5. sweetener - to taste.

First, you should thoroughly rinse the millet, you can add water to the cereal and bring it to a boil, then drain it in a colander and rinse under running water. Purified millet is filled with water and milk, and a sweetener, such as stevia, is added.

Bring the porridge to a boil, then skim off the foam and simmer over low heat for ten minutes. Peel the pumpkin and cut into three-centimeter cubes, add to the millet porridge and cook for another 10 minutes with the lid closed. You should stir the cereal periodically so that it does not burn to the walls of the pan.

Using the same recipe, you can prepare wheat porridge, which is recommended for diabetes mellitus once or twice a week.

The second recipe involves cooking fruit millet porridge in the oven. All products used have a glycemic index of up to 50 units.

• one apple;
• one pear;
• zest of half a lemon;
• 250 grams of millet;
• 300 ml soy milk (you can use skim milk);
• salt on the tip of a knife;
• 2 teaspoons fructose.

Rinse the millet under running water, pour in milk, salt and add fructose. Bring to a boil, then turn off. Peel and core the apple and pear and cut into small cubes, add along with the lemon zest to the porridge, mix thoroughly.

Place the porridge in a heat-resistant glass container, cover with foil and place in a preheated oven at 180 C for forty minutes.

GI oatmeal and cookies

The glycemic index of any product, including oatmeal, is a floating value. The value of this parameter depends on what other ingredients are used. The method of cooking also affects. Most often, thermal exposure increases the glycemic index. This explains why raw foods have a low GI, while boiled, baked or pan-fried foods have a high GI.

Pay attention to a number of characteristics of oatmeal:

• oat variety;
• plant growing conditions;
• degree of maturity of the harvested crop;
• retrogradation of starch in the composition;
• storage duration of oats or cereals.

But these are not all the factors that influence the final value of the glycemic index of oatmeal. Thus, it is noted that when combining fats and sugar, the increase in glucose when eating a dish made from oatmeal or flour occurs faster.

Other components can also affect this indicator. This explains why oatmeal cookies have a high glycemic index of 55. Its use is limited in case of diabetes. Cookies without sugar and butter are healthier. This option is recommended for weight loss.

For comparison, oatmeal (flour made by grinding oats) has a low glycemic index of 40 units. This is due to the absence of harmful components in the composition. You can eat foods with such flour even if a person is on a diet.

We recommend that you read the Glycemic Index of Tea

Wheat

Wheat cereal has long been known for its concentration of fiber, which prevents the formation of fat by regulating blood glucose levels. In addition, it contains pectins, which prevent rotting from starting and improve the general condition of the mucous membrane of the gastrointestinal tract. As for the glycemic index, wheat cereal has an index of 45.

When compiling a diet, you should always focus on the glycemic index of cereals, since many processes, including digestion, depend on it, and for some diseases this indicator is key.

For the average person, the phrase glycemic index may not mean much. But specialists in the field of nutrition, as well as adherents of healthy eating, are well familiar with this concept. This indicator is also important when planning the daily menu of those people who suffer from an illness such as diabetes.

Metabolic disorders from high GI foods

Energy obtained from carbohydrates is consumed in three ways:

1. to replenish expended energy;
2. for glycogen reserves in muscles;
3. for backup needs in case of energy shortage.
4. Storage reservoirs are fat cells located throughout the body. By consuming foods with a high glycemic index, the body is filled with glucose, which is quickly converted into fat. If at the moment the energy is not in demand, the person is sitting or lying down, then this fat is sent for storage in the depot.

Are foods with high GI harmful?

• With constant consumption of foods with a high GI, the level of glucose in the blood constantly remains at an elevated level. Eating something sweet or high-calorie every half hour or hour, even if only a glass of tea with sugar, candy, cookies, buns or sweet fruit, your sugar level will accumulate and rise.
• The body responds to this by reducing insulin production. A metabolic disorder occurs, which is expressed in the accumulation of extra pounds. The fact is that with a lack of insulin, glucose cannot enter the muscle fibers, even if the body needs it at the moment.
• Reserves of unspent energy are sent for storage, deposited in the form of folds on the stomach, sides and thighs.
• With this seemingly constant overeating, a person feels constant hunger and weakness, trying to get energy, he eats more and more. The stomach becomes overstretched, but saturation does not come.

Conclusion:

It is not the high GI foods themselves that are harmful, but their excessive and uncontrolled consumption. If you have worked hard, or spent a couple of hours in the gym, then a high GI will help restore energy and give you a surge of vigor. If you eat these foods in front of the TV at night, then fat deposits will grow by leaps and bounds.

Products with slow carbohydrates are good because they gradually maintain energy at the desired level. By using them, you will not get bursts of energy, but you will be able to spend it effectively throughout the day. Such products include:

The glycemic index and calorie content are not related, so it is necessary to understand both concepts. Any product, even one with a low GI, still contains calories.

Here's what nutritionist Kovalkov says about the glycemic index:

This table contains products that help you lose weight. You can eat them every day without fear of gaining excess weight. If you adhere to such a diet throughout your life, only occasionally indulging yourself in foods with a high GI, then your weight will consistently remain at the same numbers. However, do not forget that by overeating, even healthy foods will stretch the walls of the stomach, requiring more and more portions, and then you will not be able to lose weight.

Conclusion: the diet predominantly contains foods with low GI, periodically – with medium GI and very rarely, in exceptional cases, with high GI.

Many factors can change the glycemic index of a product, which must be taken into account when creating a low GI diet.

Here are some of them:

• storage duration and degree of maturity of starch-containing products. For example, an unripe banana has a low GI of 40, and after it ripens and softens, the GI rises to 65. Apples also increase their GI when ripe, but not so quickly;
• a decrease in starch particles leads to an increase in GI. This applies to all grain products. That is why grain bread or coarse flour is considered so useful. Large particles of flour contain dietary fiber, proteins, and fiber, which lowers the GI to 35-40. Therefore, preference should be given to wholemeal bread and flour;
• reheating foods after refrigeration reduces GI;

Beneficial properties of cereals for diabetes

Millet is considered a useful product, which is often used for disorders of carbohydrate metabolism in the body. For such patients, it is necessary to consume complex carbohydrates, which supply not only nutrients, but also energy.

All sugars that enter the human body are broken down over a long period of time.

It is for this reason that the endocrinologist’s patient will not feel hungry for a long time, which is very important for diabetes

Do not forget that millet porridge contains a large amount of vitamins, minerals and other micro- and macroelements that help improve metabolic processes in the body. This point is important for diabetics with type 2 of the disease, since all calories received by the body must be burned.

Cereals help regulate insulin production, and if you simultaneously use appropriate therapy, you can forget about your illness for a long time.

It must be remembered that porridge does not provoke allergic reactions, which is very important for the normal functioning of the entire body. You should prepare the dish in compliance with all the doctors’ recommendations, because this is the only way it will turn out to be truly healthy

For type 2 illness, it is recommended to prepare porridge without various additives.

You should prepare the dish in compliance with all the doctors’ recommendations, because this is the only way it will turn out to be truly healthy. For type 2 illness, it is recommended to prepare porridge without various additives.

It is advisable to use only the highest grades as they are considered purified and more nutritious. Many experts are of the opinion that you should give preference to polished millet, from which you can prepare a nutritious crumbly porridge rich in vitamins and carbohydrates.

Many housewives prepare millet porridge with milk and pumpkin. But, if you want to make the dish sweeter, you can use special sweeteners. They are eaten both for diabetes and for weight loss. But before using them in your diet, you should consult your personal physician.

Millet porridge with pumpkin

Some experts recommend taking at least one tablespoon of this porridge daily. Of course, millet has not only benefits, but also harm in diabetes. Despite the fact that this product burns extra calories and does not cause allergies, it has certain contraindications.

It is important to use millet porridge very carefully for those people who often have constipation. It is also prohibited for patients with low stomach acidity. However, in any case, you should first visit your personal doctor, and only then, based on his recommendations, take this food product

However, in any case, you should first visit your personal doctor, and only then, based on his recommendations, take this food product.