Oats — 1 cup (cooked from 40g dry)
Illustrative image (AI-generated)

Oats

ओट्स · ఓట్స్

Also called: ots, rolled oats, oatmeal, jai

Rolled oats widely adopted in Indian breakfasts. Rich in beta-glucan fiber which helps regulate blood sugar.

55
GI · Low GI
0Low (55)Med (69)110+
55
Glycemic Index
Measured
13
Glycemic Load
40g
Serving Size
150
Calories
Per serving: 1 cup (cooked from 40g dry)

Calories & Nutrition: Oats (1 cup (cooked from 40g dry))

27g
Carbs
1g
Sugars
4g
Fiber
5g
Protein
2.5g
Fat

Sugars shown are total sugars (naturally occurring + added) per serving and are approximate. For fruits and dairy this is mostly natural sugar; for sweets and many cooked dishes it reflects added sugar or jaggery.

Grains & RiceNorth IndianSouth Indianvegan

Tips to Manage Blood Sugar

Steel-cut oats have lower GI than instant oats. Make Indian-style oats upma with vegetables for added fiber and flavor.

Oats and blood sugar: common questions

Answers per serving (1 cup (cooked from 40g dry)).

In English

What is the glycemic index of Oats?

Oats has a glycemic index of 55, which is classified as Low GI.

Does Oats increase blood sugar?

Oats has a low glycemic index (55), so it raises blood sugar slowly. In normal portions it is generally a safe choice for people managing blood sugar.

Is Oats good for sugar patients (diabetics)?

Oats is a low-GI food (GI 55), making it a good choice for people managing diabetes when eaten in sensible portions.

What is the glycemic load of Oats?

Oats has a glycemic load of 13 per serving (1 cup (cooked from 40g dry)).

Hindi mein

Oats ka sugar (GI) kitna hota hai?

Oats ka glycemic index (GI) 55 hai, jo kam (low) mana jata hai. Ek serving (1 cup (cooked from 40g dry)) ka glycemic load (GL) 13 hai, aur isme lagbhag 1g sugar aur 27g carbohydrate hota hai.

Kya oats khane se sugar badhti hai?

Oats ka GI kam (55) hai, isliye yeh blood sugar ko dheere-dheere badhata hai. Normal matra mein khane se sugar achanak nahi badhti.

Kya sugar ke mareez oats kha sakte hain?

Haan. Oats ka GI kam hai, isliye sugar ke mareez ise sahi matra mein kha sakte hain.

Oats mein kitni calorie hoti hai?

Ek serving (1 cup (cooked from 40g dry)) oats mein lagbhag 150 calorie hoti hain, saath mein 27g carbohydrate, 5g protein aur 4g fiber.

GI Source: University of Sydney GI Database · How we source GI data · Part of our complete list of low-GI Indian foods

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