Diabetes is a long-term condition that arises when the body fails to produce adequate insulin, a hormone crucial for blood sugar regulation, or cannot effectively utilize the insulin it does produce. This results in elevated blood sugar levels, which can subsequently harm organs, nerves, and blood vessels.
Individuals with diabetes face a heightened likelihood of encountering cardiovascular ailments, including heart disease and stroke, almost double that of those without the condition.
According to the American Diabetes Association (ADA), “nutrition is a critical component of diabetes management.”
Understanding the glycemic index of foods and creating balanced meal plans that incorporate whole grains, such as oats, are essential steps in sustaining a healthy lifestyle and effectively managing diabetes.
The Glycemic Index (GI) measures how carbohydrate-laden foods impact blood glucose levels. Foods with a “high” GI are rapidly absorbed, leading to a quick increase in blood sugar.
The American Diabetes Association (ADA) rates rolled oats and steel-cut oats as “low” on the GI scale, making them excellent choices for those aiming to regulate their blood sugar.
Oats are rich in soluble fiber, which aids in lowering blood sugar by slowing digestion and the release of glucose into the bloodstream.
In addition to managing diet and blood sugar, keeping an eye on blood pressure and cholesterol is crucial for those with diabetes, as it also helps reduce the risk of heart disease.
Your body contains two types of cholesterol: low-density lipoprotein (LDL) cholesterol, often referred to as “bad” cholesterol, and high-density lipoprotein (HDL) cholesterol, known as “good” cholesterol.
You can reduce your cholesterol levels by following a low-fat diet rich in fresh vegetables and high-fiber foods like oats.
The soluble fiber in oats helps prevent cholesterol from being absorbed into the bloodstream, where it can stick to arterial walls and harden.
For diabetics, it’s important to consume at least five to ten grams of soluble fiber daily, which is roughly the amount found in two servings of oats.
Managing diabetes, or mitigating the risk of developing it, requires consistent effort throughout the day, and so does incorporating oats into your diet.
Don’t limit oats to just breakfast—they can be used in various dishes for a nutritious fiber boost anytime. For example, try a savory oat risotto with chorizo and broccoli for a tasty way to increase your soluble fiber intake and support your diabetes management.
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Oats and Diabetes Management
Ingredients
- A 340g, 3/4 pound chorizo
- Two cups (500 ml) of water
- Half a teaspoon (2.5 ml) of salt
- 1 1/3 cups (335 ml) steel-cut oats
- 1 and a half cups (375 ml) chicken broth
- Half a cup of finely grated Parmesan cheese, divided (125 ml)
- Olive oil, two tablespoons (10 ml)
- Two cups (500 ml) of broccoli florets
- Two cups of chopped tomatoes (500 ml)
- 1/4 tsp freshly ground black pepper (1 ml)
- 1/8 teaspoon (or.5 ml) sea salt
- 1/4 cup fresh parsley (60 ml) for garnish
Instructions
- Cut the chorizo into quarter-inch pieces.
- Heat the water in a big pot until it boils. When the water comes back to a boil, add the salt and steel-cut oats and stir continuously.
- Once the oats are soft, reduce heat and simmer, covered, for 25 minutes, stirring now and again.
- Add chicken broth, cover, and boil until mixture is creamy, about 5 minutes. Avoid overcooking.
- When the cheese is melted, add 6 tablespoons of parmesan cheese and mix.
- In the meantime, cook the chorizo and broccoli in olive oil in a big, nonstick skillet until the chorizo is browned. Add the tomatoes, pepper, and the last 1/8 teaspoon of salt and stir.
- Spoon risotto onto four plates; garnish with broccoli and chorizo.
- Add the reserved cheese and fresh parsley on top.
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