Oatmeal Glycemic Index: Nutrition Facts, Weight Loss, Health Benefits

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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.

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Glycemic Index Table

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

Glycemic Index

Serving Size

Carbohydrate* per Serving (g)

GL per Serving

Nutritional Facts

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

Calories

Carbs

Protein

Fiber

Cholesterol

Vitamins

Biotin (21,9 µg), Folate (32 µg)

Sodium

Total Fat

Health Benefits

Oatmeal has numerous health benefits including promoting healthy digestion, reducing cholesterol levels, and regulating blood sugar levels. Overall, oatmeal is a nutritious food choice that can be enjoyed in various forms and preparations. 

Gut Health

Beta-glucan soluble fiber is a polysaccharide (long-chain molecule) naturally found in plant-based foods. This type of fiber has been linked to reducing cholesterol and blood glucose levels.³ ⁴ It is also classified as a prebiotic.⁵

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Prebiotic foods are fiber-rich foods that feed the natural bacteria in your digestive tract. To maintain a healthy gut, your microbiome needs high-quality prebiotics for nourishment.  Oatmeal is rich in beta-glucan fiber and serves as an excellent prebiotic for your gut.

Bone Health

Oatmeal contains phosphorous, an essential mineral that makes up 1% of your total body weight.⁶ Phosphorous offers structural integrity to bones and teeth and also plays a key role in the energy production and storage system called ATP. It is important to include rich sources of phosphorus in your diet, such as oatmeal, to ensure longevity and healthy bones.

Lowers Cholesterol

People living with diabetes have an increased risk of heart disease and should actively monitor cholesterol levels. Oatmeal is rich in soluble fiber, specifically beta-glucan. Soluble fiber has been found to lower cholesterol, with beta-glucans being especially effective.⁷ The scientific evidence is so strong in this area that the Food and Drug Administration (FDA) has allowed food manufacturers to advertise their oat products as “heart healthy.” 

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Regular consumption of oatmeal has also been associated with a reduced risk of heart disease and hypertension.⁸

Rich in Nutrients

Oatmeal is packed with essential nutrients and minerals, such as:

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  • Zinc: Low levels of zinc in the diet can increase your risk of developing metabolic syndrome. It is a key factor in the activation process of antioxidants, which are health-promoting agents that neutralize harmful radicals in the body.⁹ Zinc has also been linked to aiding glucose metabolism, insulin correction, and lipid metabolism. All of these functions can affect metabolism and weight management.
  • Thiamin: Thiamin, sometimes spelled thiamine, is a B1 vitamin with an active role in glucose metabolism.¹⁰ It is an essential cofactor for various efficient pathways that exist in the body to break down glucose molecules without producing harmful byproducts.¹¹
  • Magnesium: Magnesium helps stimulate important muscle contractions (such as your heartbeat), regulate sleep, and reduces blood pressure.¹²   Including rich sources of magnesium can even reduce your risk of developing depression or experiencing low mood.¹³

    • Is Oatmeal Good for Weight Loss?

    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.

    Is Oatmeal Safe for People Living with Diabetes?

    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.

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    Allergies

    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.

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