Why is oatmeal often preferred?
According to Aviv Joshua - a master's degree holder, a nutritionist registered to practice in the US, oats - especially whole or flat-rolled oats - have a clear advantage thanks to their high soluble fiber content. This fiber slows down digestion, helps glucose enter the bloodstream slowly, and avoids sudden blood sugar spikes after meals.
Eating oatmeal for breakfast helps improve insulin sensitivity and supports more stable blood sugar control during the day," said Joshua. Not only that, this habit also helps limit feelings of hunger early and reduce the risk of overeating in later meals.
However, the benefits are only really obvious if you choose the right type of oatmeal. Instant oats have a flavor that is often added with sugar and additives, making the impact on blood sugar almost similar to sugary cereals. Therefore, consumers need to carefully read the nutrition label, prioritize pure oats, and do not add sugar.
Eating breakfast with cereal is not necessarily wrong
Breakfast cereals are popular because of their convenience, but they are also a group of foods that easily cause misunderstandings. Many types on the market contain refined carbohydrates and monoglycerides, which have high blood sugar indices. When eaten in the morning, they cause blood sugar to rise quickly and then drop sharply, leading to fatigue, fast hunger and forcing the body to secrete more insulin.
Studies show that regularly eating foods that increase blood sugar sharply from the beginning of the day can affect insulin reactions in subsequent meals, a phenomenon called the "second meal effect". This makes controlling weight and blood sugar more difficult.
However, not all grains are bad. Types made from whole grains or wheat bran, without sugar, can have an effect on blood sugar equivalent to oatmeal, if the diet is reasonable and served with foods rich in protein and good fat.
How to choose breakfast to stabilize blood sugar?
Nutrition experts recommend that breakfast should have a balance between fiber, protein, healthy fats and carbohydrates. In addition to oats or whole grains, eggs can be combined with vegetables, unsweetened Greek yogurt, fresh cheese, peanut butter or whole wheat bread.
Keeping blood sugar stable is not about extreme abstinence, but about smart choices. In this comparison, oatmeal, if chosen correctly, is still a safer and more sustainable option for breakfast every day.
The information in the article is for reference only, not for medical diagnosis or treatment. You should talk directly with your doctor for accurate and appropriate advice to your health condition.
