Scrambled Eggs vs. Oatmeal: Which Breakfast Is Better for Your Blood Sugar?

From eatingwell.com

Two popular breakfast choices go head-to-head. Find out which one will be crowned the winner 

KEY POINTS

• Scrambled eggs are high in protein and will have little impact on blood sugar response. 
• Oatmeal contains fibre and your blood sugar response may depend on the type of oats you choose. 
• Both are healthy breakfast options; pairings and mix-ins will impact how your body responds. 

If you’re trying to keep your blood sugar steady, what you choose for breakfast matters and two of the most popular options couldn’t be more different. Here, we’re putting Team Savoury and Team Sweet in a head-to-head breakfast showdown. In one corner: scrambled eggs, the savoury protein-packed powerhouse. In the other: oatmeal, the classic sweet staple. Next, dietitians break down how scrambled eggs and oatmeal impact blood sugar and which one might be the better pick for you. 

                                                                                          Credit: 

Abbey Littlejohn. EatingWell design

How Scrambled Eggs Affect Blood Sugar

Let’s start by cracking open eggs to see what’s inside. One-half a cup of whole scrambled eggs contains 164 calories, 12 g fat, 1.7 g of carbohydrates, 0 g fibre and 11 g protein.

“Since scrambled eggs have very little carbohydrate and are made up mostly of protein and fat, they have very little impact on blood sugar on their own,” explains Jackie Topol, MS, RD, specializing in pre-diabetes. 

What you cook with your eggs can make a difference. “Cooking eggs with butter or oil will increase the fat content, which can slow digestion and slow the rise in blood sugar further. Adding in vegetables, which contain fibre, will also help slow down how quickly blood sugar rises”, she adds. 

What you pair with your eggs matters too. Eating them alongside a few slices of bread, cereal or a bowl of fruit may cause your blood sugar to rise. However, the protein and fat in eggs still helps slow digestion while also creating less of a rise in blood sugar levels and keeps you satiated longer too, explains Amy Kimberlain, MS, RDN, CDCES, a diabetes educator. Ultimately, we’re keeping eggs in the running in this breakfast showdown. 

How Oatmeal Affects Blood Sugar

Warm, comforting and filling, a bowl of oats is a blank canvas for sweet and savoury toppings. When peering inside the barrel of oats, one cup of cooked oats provides 182 calories, 6 g of fat, 27 g of carbs, 4 g of dietary fibre and 5 g of protein.

“Oatmeal contains carbohydrates and will impact blood sugar levels when consumed.  Additionally, the type of oat, how it’s cooked and what you eat it with will impact how quickly it can raise your blood sugar,” explains Kimberlain. 

Topol breaks down the different varieties of oats: “Steel-cut oats are the least processed, highest in fibre and slowest to digest. They generally have the most gentle impact on blood sugar. Rolled oats are moderately processed and a good source of fibre; they typically provide a moderate rise in blood sugar. Instant oats are made up of ground oats, which are quickest to cook and also to digest, which can lead to a faster, sharper rise in blood glucose.”

However, it's important to note that all types of oats contain soluble fibre, which helps slow digestion and leads to fewer blood sugar spikes. Both experts emphasize that the portion size of oats and whether any added sugars are present will determine how much a person’s blood sugar may rise. Adding high-protein toppings like Greek yogurt or nuts, or extra fibre like berries or chia seeds, can help further slow down digestion and prevent blood sugar spikes, says Kimberlain.

Eggs vs. Oatmeal: Which Is Better for Blood Sugar?

So, when comparing the two head-to-head, what is the final verdict? The answer is: it depends. “Though eggs on their own may produce the smallest increase in blood sugar, without the addition of carbs, most people will be hungry pretty soon,” says Topol. That means you’ll likely pair eggs with something else for more sustenance - like toast, potatoes, fruits, veggies or a cup of juice - all of which can affect blood sugar. 

Oatmeal, on the other hand, if prepared with both protein and fibre (ie. Greek-style yogurt and berries) and without added sugar, can provide sustained energy and lessen the blood sugar response, she adds. 

The ultimate verdict:  Aim for a breakfast that is balanced with protein, fibre and healthy fats, says Topol. Kimberlain agrees, and wants readers to remember: "Everyone's blood sugar response is different. Pay attention to how your body responds to different foods, not just eggs or oatmeal. Checking your blood sugar after meals can help you understand your own patterns and make choices that work best for you.”

How to Build a Blood-Sugar-Friendly Version of Each Breakfast

Here’s a guide on how to build a blood-sugar-friendly version of each breakfast that includes fibre-rich carbs, high-quality protein, healthy fats and plenty of produce. 

Scrambled Eggs

When you break out your skillet - don’t forget to also include these items:

• Add Veggies: Saute any type of veggies with your scrambled eggs, such as dark leafy greens, onions, bell peppers, mushrooms, broccoli or cauliflower.  
• Add Healthy Fat: Include a source of healthy fat like avocado slices, a sprinkle of hemp seeds or a handful of walnuts.
• Add Whole Grains or Starchy Veggies: Enjoy your eggs with a slice or two of whole wheat or sprouted bread, or build your own breakfast bowl by adding eggs to cooked grains such as farro or buckwheat or starchy veggies like a sweet potato or yam.

• Add Fruit: Enjoy eggs with a bowl of cut fruit or berries. 

• Oatmeal

  Dress up your blank canvas of oats with a plethora of toppings and mix-ins.
• Make with Milk: Make oats with dairy or soy milk, as it will naturally increase the protein and add other nutrients like calcium and vitamin D to the mix. 
• Add Protein: Mix in Greek-style yogurt or cottage cheese for more protein and to dial up the creaminess. 
• Add Nuts or Seeds: Sprinkle or stir in seeds like chia, flax or hemp for omega-3 fats, fibre and protein. Or add nuts like walnuts or pistachios or drizzle on some almond or peanut butter.
• Add Fruits: Sweeten up your oats naturally by topping them with, or stirring in, any type of fruit. Kimberlain recommends raspberries or blackberries, which have the highest fibre and lowest sugar among fruits.  
• Make Savoury Oats: Whip up a batch of savoury oats by topping it with eggs and veggies. 
• Choose Steel-Cut or Rolled Oats: Topol recommends choosing steel-cut or rolled oats as your best option for the least blood sugar spiking oatmeal option.

• Our Expert Take

  While there wasn’t a clear winner in our scrambled eggs versus oatmeal blood sugar showdown, our experts agree that the better breakfast depends on several factors. For eggs, what you cook them with and what you eat them alongside can influence blood sugar. For oats, the portion size, type of oats and mix-ins play a role. To build a blood-sugar-friendly breakfast bowl, dietitians recommend including a balance of protein, fruits, veggies, healthy fats and whole grains to each plate. 

• https://www.eatingwell.com/scrambled-eggs-vs-oatmeal-for-better-blood-sugar-11875765