Oatmeal Glycemic Index: Health Benefits

Oatmeal is a popular breakfast food that is made from oats. Packed with essential vitamins, minerals, fiber, and antioxidants, oatmeal is a versatile dish. The soluble fiber in oatmeal is from beta-glucan, which has been shown to help lower LDL cholesterol levels and helps stabilize blood glucose levels.¹

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There are a few different varieties of oatmeal available in grocery stores (Rolled Oats, Steel-Cut Oats, Old-Fashioned Oats,  and the mots refined ones: Instant Oats). Some are a bit more refined than others, but they also take longer to prepare. Which one is best depends a bit on how you intend to cook them and how much time you have.

The glycemic index of oatmeal is dependent on the type of oat used and how the oatmeal is prepared. Oatmeal from rolled oats has a low GI score of 55 per serving, while instant oatmeal has a score of 79. In comparison, breakfast cereals, like cornflakes, have a glycemic index of above 70. The below glycemic index information is for 100g of uncooked rolled oats.¹ ²

Oats are harvested, hulled, and processed in a variety of methods. The results are the oatmeal products we see in the cereal section of the grocery store.

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The nutritional facts below are based on a 100g serving of uncooked, rolled oats.¹

High-fiber foods like oatmeal are satiating and filling. One small study from 2015 observed the level of satiety and blood glucose numbers of three participant groups: people who consumed cornflakes, oatmeal, or just water.¹⁴ Participants who ate oatmeal felt full the longest and also had the lowest glucose ranges.  

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There are several ways to prepare and eat oatmeal. Choosing the right type of oats, as well as the most blood-sugar-friendly toppings, can help you stay on track with your weight loss efforts. Processed oatmeal, or instant oatmeal, will cook much faster than unprocessed varieties. There is no doubt these options are very convenient for people who are in a rush in the morning to get out the door, but the price of convenience can interfere with your weight loss goals.

Individuals living with type 2 diabetes may benefit from eating oatmeal due to its glucose and cholesterol-lowering effects. If you are living with diabetes, here are a few tips to keep in mind:

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• Avoid prepackaged, instant oats with added sweeteners. Aim to purchase steel-cut or rolled oat varieties.
• Add cinnamon to oatmeal, which can also help lower blood sugar.
• Add a protein and healthy fat to create a well-balanced meal and further stabilize your blood sugar levels.

Oat allergies are rare when compared to other grain allergies, such as wheat or barley. However, allergic reactions to oatmeal can vary in severity and may include symptoms such as itching, hives, swelling, nasal congestion, sneezing, coughing, wheezing, gastrointestinal discomfort, and in severe cases, anaphylaxis. 

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Some individuals who are allergic to wheat or suffer from Celiac disease may experience cross-reactivity to oats. Oats contain avenin, a protein that is structurally similar to the gluten protein found in wheat, barley, and rye, which may trigger allergies and cross-reactivity. 

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While oats are inherently gluten-free, they may also come into contact with gluten cross-containments when processed, stored, or transported. 

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If you suspect an allergy to oatmeal, please consult a healthcare professional.