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

16 Foods to Eat With Diabetes to Help Prevent Blood Sugar Spikes and Reduce Health Risks

From verywellhealth.com

People who have diabetes need to make careful choices in which foods they do and do not eat to prevent spikes in their blood sugar. It's also important to eat foods that help prevent diabetes complications, such as heart disease.

1. Fatty Fish

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Fatty fish are known for reducing heart disease and inflammation due to their high omega-3 fatty acid content. Fish that contain high amounts of omega-3 are:

• Salmon
• Sardines
• Herring
• Mackerel
• Albacore tuna
• Trout

The American Diabetes Association (ADA) recommends that people with diabetes eat fatty fish two times per week. To avoid excess calories, these fish should be cooked without breading and not fried.

Some people may choose to take an omega-3 supplement. However, the ADA reports that supplements do not show a benefit to people with diabetes.

2. Leafy Greens

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Leafy green vegetables are a healthy choice for anyone. Someone with diabetes will benefit from these nutrient-dense carbohydrates, which contain vitamins and minerals and have minimal effect on their blood sugar.

Examples of leafy greens include spinach, kale, and collard greens. They contain vitamins A, C, E, and K, and iron, potassium, and calcium. They can be eaten raw in a salad or added to smoothies or soups.

3. Avocados

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Avocados provide a type of monounsaturated fat. These fats are considered healthy and have a protective effect on the heart. They also lower low-density lipoprotein (LDL) cholesterol. People with diabetes may tend to focus on carbohydrates and sugars, but consuming a heart-healthy diet is also an important part of their overall health.

Avocados, like all types of fat, are high in calories and should be eaten in moderation.

Avocados are high in fibre and low in sugar. As a result, people who eat them won't get a blood sugar spike, will stay full. One avocado contains:

• 322 calories
• 4 grams (g) of protein
• 17 g of carbohydrates
• 13.5 g of fibre
• 1 g of sugar

4. Eggs

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Eggs are high in protein and vitamins and can be eaten in many different ways. Eggs benefit people with diabetes by containing heart-healthy fats. They contain polyunsaturated fats, which lower LDL cholesterol and reduce the risk of stroke and heart disease.

A 2019 study showed that people with diabetes who ate eggs along with a very-low-carbohydrate breakfast were better able to control their blood throughout the day.

5. Chia Seeds

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Chia seeds have become popular because of their nutritional content and for the many ways they can be used. An ounce of chia seeds contains 138 calories, 4.7 g of protein, 12 g of carbohydrates, and almost 10 g of fibre. The seeds also contain numerous vitamins and minerals like calcium, iron, and magnesium.

People with diabetes may benefit from adding chia seeds to their diet. A 2017 study found chia seeds improved health in three ways. They improved weight loss and obesity-related risk factors and sustained good blood sugar levels.

6. Beans

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Beans are easy to prepare and provide minerals, vitamins, and fibre. One of the greatest benefits is that one-half cup of beans equals the same amount of protein as a 1 ounce of meat, but does not contain the saturated fat in meat.

Research also supports the consumption of beans in people with diabetes. It was found that regular bean consumption reduced the risks associated with type 2 diabetes and improved blood sugar control.

7. Greek Yogurt

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Greek yogurt is a thicker, denser version of regular yogurt. It can be a good diet addition for people with diabetes.

Greek yogurt is a good source of vitamin D and calcium. It is also very high in protein, with 20 g of protein in 7 ounces of Greek yogurt. It contains carbohydrates, which should be taken into account. However, Greek yogurts are available that are low-fat and have minimal added sugars.

Another benefit of Greek yogurt is that it contains probiotics (beneficial live microbes). One study suggested that the changes in intestinal bacteria by probiotics can be effective in preventing and managing type 1 and type 2 diabetes.

8. Nuts

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Nuts are a heart-healthy food. Walnuts are a good source of omega-3 fatty acids. Walnuts, in particular, are also high in protein, magnesium, and iron.

A 2018 study found that a diet that included walnuts lowered the incidence of diabetes.

9. Broccoli

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Broccoli is a non-starchy vegetable that contains phytochemicals, fibre and vitamins. It is low-carb and low-calorie, which means people with diabetes can fully enjoy this food without worry.

10. Extra-Virgin Olive Oil

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Extra-virgin olive oil is a popular cooking oil for many reasons. It is a monounsaturated fat and has been found to have a protective effect on the heart and lowers LDL cholesterol.

A 2017 study discussed how extra-virgin olive oil can prevent and manage diabetes. Further research is needed to understand the relationship between diabetes and extra-virgin olive oil.

11. Flaxseeds

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Flaxseed, like olive oil, is a polyunsaturated fat and is a good source of omega-3 and omega-6 fatty acids. People who have diabetes can benefit from flaxseed in several ways. When consumed, flaxseed works as an antioxidant, lowers cholesterol, and maintains normal blood sugar levels.

Research supports eating flaxseed if you have diabetes. A small 2022 study found eating flaxseed before a complex carbohydrate breakfast decreases post-breakfast blood sugar spikes.

12. Vinegar

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Many health claims associated with apple cider vinegar have not been supported by research, but there is evidence supporting vinegar in lowering blood sugar levels.

An article review found that consuming vinegar for eight to 12 weeks caused a small decrease in A1C levels (which indicates average blood sugar over the past two to three months).

13. Strawberries

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Strawberries are full of vitamins, antioxidants, and fibre. It can be hard to control the urge to eat sweets, but snacking on a few strawberries can fulfil that sweet tooth.

The vitamins and minerals found in strawberries include vitamin C, potassium, and magnesium. Antioxidants found in strawberries work to prevent or slow down some types of cell damage.

14. Garlic

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Garlic has been widely studied for its effects on the heart and cardiovascular system. Some research supports its use in lowering blood pressure and cholesterol. It is now being studied for its benefits in people with diabetes.

An article review examined how garlic changed blood sugars in people with type 2 diabetes. It showed an improvement in blood sugar control at two and 24 weeks. However, further research is needed to support the findings.

15. Squash

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There are many types of squash, but all squash are starchy vegetables that are low in calories and filling when added to a meal.

Squash contains antioxidants, fibre, vitamin C, potassium, and magnesium. It's a good addition to anyone's diet, including those with diabetes.

16. Shirataki Noodles

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Shirataki noodles are almost zero-calorie Japanese noodles made from the konjac plant. These noodles are often used as a substitute for regular pasta noodles for people looking to cut back on carbs and calories.

They are a good choice for people with diabetes due to their low carbohydrate count and soluble fibre. Shirataki noodles will help people feel full without spiking blood sugar.

How to Create a Diabetes Diet Meal Plan

There isn't one diabetes diet meal plan that works for everyone. A healthcare provider will work with a person with diabetes to come up with a plan that includes when and how much should be eaten.

Plate Method

The plate method is a diabetes meal-planning tool that helps manage portions and prioritize nutrient-filled vegetables.

To follow the plate method, use a 9-inch dinner plate. Fill half the plate with non-starchy vegetables like salad, broccoli, or green beans. Fill one-quarter of the plate with lean protein. Fill the remaining quarter of the plate with carbs.

Glycaemic Index

The glycaemic index is a measurement that tells how quickly food makes blood sugar rise. A low glycaemic index food will cause blood sugar to rise slowly, whereas a high glycaemic index food will cause blood sugar to rise fast.

Not all carbohydrates raise blood sugar in the same way. The glycaemic index is helpful in learning which carbs to avoid or eat sparingly. High glycaemic index foods include:

• White rice
• Potatoes
• White bread
• Honey
• Watermelon

Low glycaemic index foods include:

• Quinoa
• Oatmeal
• High-fibre bran cereal

Carb Counting

Carb counting looks at how many grams of carbs are in each meal. People with type 1 diabetes do not make insulin, therefore they need to take an insulin injection with each meal. The amount of insulin needed will depend on how many carbs they consume so it's important to keep a detailed record.

People with type 2 diabetes will also need to be conscious of their carbohydrate intake. However, they may or may not take mealtime insulin and may not need to keep a detailed record of their carb consumption.

https://www.verywellhealth.com/diabetes-diet-11828723