Oatmeal is pretty rich in carbs. It’s mainly starch and fiber, while it’s low in sugars. A serving has about 32 g carbs!
How many carbs are in oatmeal?
Oatmeal is particularly high in carbs. Dry oats have about 68 g carbs, 13 g protein, and 6.5 g fat per 100g.[1]
Oatmeal is mainly starch, though. In fact, the carbohydrate content of oatmeal is about 85% starch and 15% fiber. On the other hand, oatmeal contains negligible amounts of sugars.
A typical serving of oatmeal made with water has about 32 g carbs! Starch is about 27 g, fiber is 4.6 g, while sugars are less than 1 g.[2]
If you cook your oatmeal with milk, you’ll get slightly more carbs, though. The same serving of oatmeal, cooked with milk, contains about 39 g of carbs. The fiber and starch content stay the same. The extra carbs come from milk.
Actually, milk contains carbs. Sugars in particular. An 8 fl oz glass of whole (or low fat) milk contains about 12 g of sugars!
Furthermore, you could use any plant-based milk without worrying about its carbohydrate content. Most plant-based milks are low in calories and contain negligible amounts of carbs.
As oats are high-quality carbs, they can be the main energy source for athletes. You can eat oats before and after a workout.
Granola and muesli are other favorite oat-based snacks. Despite their high carbohydrate content, reasonable amounts support weight loss.
Can oatmeal make me gain weight?
Oatmeal can be bad for losing weight. Although, it has a superior nutritional value, it’s high in calories. A typical serving of oatmeal (made with water) contains 160 calories. But, if you add milk, seeds, nuts, or dried fruits, you could easily consume more than 600 calories.
Therefore, oatmeal can certainly make you gain weight. On the other hand, consuming reasonable amounts promotes weight loss! Fiber and protein in oatmeal provide a filling effect. They can keep us full for a long time, helping us consume fewer calories.
Don’t forget to sprinkle some cinnamon on top of your oatmeal. Cinnamon may prevent blood sugar spikes, as it regulates blood glucose levels.
Can people with diabetes consume oatmeal?
As oatmeal is particularly high in carbs, people with diabetes shouldn’t consume high amounts.
Above all, high portions of oatmeal may spike blood sugar. Instant oatmeal has a moderate to high Glycemic Load between 13 and 23.[3]
The Glycemic Load of oatmeal depends on the production methods. For instance, steel cut oats have a much lower Glycemic Load as compared to instant oatmeal.
People with diabetes should avoid the consumption of foods with a Glycemic Load higher than 20. High amounts of these foods can spike blood sugar levels.
On the other hand, oatmeal consumption has a beneficial effect on glucose and lipid profiles in patients with type 2 diabetes! Oats are among the best dietary sources of beta-glucan. Beta-glucan is a type of fiber which regulates blood sugar levels and can lower high cholesterol.
In addition, oatmeal may protect from chronic inflammation of arteries and atherosclerosis. So, it’s good for the heart.[4]
Furthermore, according to studies, oats may reduce concentrations of HbA1c, fasting blood glucose, total cholesterol, as well as LDL-cholesterol. Most noteworthy, oatmeal helped patients with type 2 diabetes to significantly reduce their required daily insulin doses.[5,6]
In any case, you could eat only small portions.
Certainly, you should consult your physician before eating oatmeal.
Is oatmeal keto-friendly?
Oatmeal isn’t keto-friendly. A small serving has more than 30 g of carbs. People who follow a ketogenic diet should typically consume no more than 20-50 g of carbs a day.[7]
So, just a small serving of oatmeal can exceed the maximum allowed carbohydrate intake!
Should we eat oatmeal every day?
Oatmeal is a healthy food that most people should consume it daily. It’s packed with vitamins, minerals, and antioxidants. For instance, it contains vitamin E, folates, zinc, iron, selenium, copper, manganese, carotenoids, betaine, and choline.
Oatmeal has anticancer properties as well.
Last, but not least, oats are gluten-free. They’re considered as suitable in celiac disease. But, as there is the danger of cross-contamination, people who follow a gluten-free diet should buy only oats labelled as gluten-free.[8]
