Gestational Diabetes & Oatmeal: Can You Eat It?

Being diagnosed with gestational diabetes means reevaluating your everyday food choices—but that doesn’t mean your favorite breakfasts are off-limits. In fact, aside from the usual pregnancy no-gos like raw meat, certain fish, or unpasteurized cheese, no food is completely off the table. It’s all about portion size, food pairing, and how your body responds.

Oatmeal is a popular and comforting choice. But while it’s often considered a “complex carb,” it’s still a pure carbohydrate, meaning it can raise blood sugar quickly if not paired properly. The good news? With the right adjustments, oatmeal can absolutely fit into a gestational diabetes-friendly diet.

Every pregnancy is different, though, so it’s essential to test your blood sugar after eating to see how oatmeal affects you. That’s the best way to know whether it works for your body and how to adjust if needed.

The Blood Sugar Challenge

Oatmeal is considered a complex carb, but it's still carbohydrate-heavy, which can cause blood sugar to spike—especially in the morning, when many people are most insulin-resistant.

The key is to:

• Choose the right type of oats

• Control your portion

• Balance with protein and fat

Best Types of Oats for Gestational Diabetes

Not all oats are created equal. Here’s how they compare:

• Steel-cut oats: The best choice. Least processed, lower glycemic impact, slowest to digest.

• Old-fashioned rolled oats: A solid second-best. Slightly more processed but still relatively slow to digest.

• Instant oats: Not recommended. These are heavily processed and digest quickly—often leading to blood sugar spikes.

Avoid pre-flavored or sweetened oatmeal packets. They often include added sugars, which can spike blood sugar even faster.

How to Eat Oatmeal with Gestational Diabetes: Smart Tips

To make oatmeal work with gestational diabetes:

1. Balance it with protein and healthy fat

Oatmeal on its own is mostly carbs. Balance it with:

• A scoop of protein powder for a high protein boost

• A couple of boiled eggs on the side

• Chopped nuts or nut butter stirred in

• Full-fat Greek yogurt

• Non-starchy vegetables like spinach for added nutrients and better blood sugar control

Healthy fats slow digestion and help reduce the glucose impact.

2. Watch your portion

Stick to 1/4 (1/3 max) dry oats per serving, especially in the morning. Even healthy carbs can raise blood sugar when portioned too generously.

3. Add fiber

Extra fiber slows digestion and can blunt blood sugar spikes. Try adding:

• Chia seeds

• Ground flaxseeds

• Berries (in moderation)

Avoid added sugar and dried fruit in toppings.

4. Try Eating Order & Timing Tricks

• Eat a bite or two of your protein source before digging into the oats — this can help blunt the spike.

• Consider a short walk after breakfast to further support blood sugar control.

5. Test your personal response

Everyone responds differently. After eating oatmeal, check your blood glucose levels 1-2 hours later (depending on your provider's guidelines). If it’s within your target range, it’s a green light. If not, tweak the portion or balance more protein in.

Managing gestational diabetes through personalized dietary adjustments is crucial for maintaining stable blood sugar levels.

Protein-Packed Oatmeal Recipes

1. Peanut Butter Oatmeal

• 1/4 cup steel-cut or rolled oats

• 2/3 cup water or unsweetened milk (coconut milk or almond milk)

• 1 scoop vanilla protein powder

• 1 tbsp peanut butter

• 1 tbsp ground flaxseed

• A sprinkle of cinnamon

Cook oats in water or milk, stir in protein powder at the end, and top with remaining ingredients.

2. Savory Oatmeal Bowl

• 1/4 cup rolled oats

• 1/2 cup low-sodium broth (chicken, veggie, or bone broth)

• Topped with:

  • Fried egg

  • Sautéed spinach (in olive oil)

  • Shaved parmesan

  • Sprinkle of nutritional yeast

Cook oats in broth and assemble toppings after cooking.

3. Greek Yogurt Oats

• 1/4 cup oats

• 2/3 cup water or unsweetened almond milk

• 1/2 cup plain Greek yogurt (stirred in after cooking)

• 1–2 tbsp chopped walnuts

• 1 tbsp hemp hearts

• A few fresh berries or a drizzle of almond butter

Cook oats, stir in yogurt, and top with nuts and berries. Be cautious about adding sweeteners like honey, maple syrup or brown sugar to maintain stable blood sugar levels.

4. Egg White Oatmeal ("Proats")

• 1/4 cup oats

• 2/3 cup water or unsweetened milk

• 2–3 egg whites (whisked in during final minutes of cooking)

• 1 tbsp almond or peanut butter

• Pinch of salt and cinnamon

• Optional: dash of vanilla extract or cacao nibs

Stir egg whites in while oats simmer — they’ll cook into a fluffy texture.

5. Chocolate Zucchini Protein Oats

• 1/4 cup oats

• 2/3 cup water or unsweetened milk

• 1/2 cup finely grated zucchini (stirred in during cooking)

• 1 scoop unflavored, vanilla, or chocolate protein powder

• 1 tbsp almond butter

• 1 tbsp hemp seeds

• 1 tbsp unsweetened cocoa powder

• Optional: a few dark chocolate chips or a dollop of Greek yogurt

Cook oats with zucchini and liquid, then stir in protein, cocoa, and toppings.

** General cooking recommendation:

If you'd like your oatmeal thicker, reduce the liquid slightly or cook it for a little longer. For a thinner consistency, you can add extra water or milk as you go. It's always best to check while cooking and adjust according to your texture preference.

FAQ: Oatmeal and Gestational Diabetes

1. Can you eat oatmeal with gestational diabetes?

Yes, you can — but how you eat it matters. While oatmeal is often labeled a “complex carb,” it’s still a carbohydrate that can raise blood sugar. The key is to focus on portion size, balance with protein and fat, and testing your response. Everyone reacts differently, so checking your blood sugar after eating is the best way to know if it works for you.

2. Is oatmeal good for gestational diabetes?

Oatmeal can be a healthy option when prepared the right way. It contains soluble fiber, which helps slow digestion and may support more stable blood sugars. For best results:

• Choose steel-cut or rolled oats (skip instant)

• Pair with protein (like eggs, protein powder, or Greek yogurt)

• Add healthy fats (like nut butter or seeds)

• Avoid large portions or sugary toppings

3. Is overnight oats a good option for gestational diabetes?

Overnight oats can work — if they’re balanced. Since they’re often made with milk and fruit, the carb load can add up quickly. To make them blood sugar–friendly:

• Use a smaller portion of oats (1/3 cup uncooked)

• Mix in protein (like protein powder, collagen, or Greek yogurt)

• Add healthy fats (chia seeds, nut butter)

• Go easy on the fruit or opt for berries

4. What kind of oats are best for gestational diabetes?

Steel-cut or old-fashioned rolled oats are the best choices because they are less processed and have a lower glycemic impact compared to quick or instant oats. Avoid flavored or instant packets, which often contain added sugars.

5. How much oatmeal can I eat with gestational diabetes?

Portion control is key. Start with about 1/4 cup of uncooked oats (which cooks up to roughly 1/2—3/4 cup), and pair with protein and fat to help minimize blood sugar spikes. Always test your glucose response to find the right portion for you.

6. Can I eat instant oatmeal with gestational diabetes?
Instant oatmeal — especially prepackaged and flavored varieties — is not the best choice for gestational diabetes. These often contain added sugars and have less soluble fiber than steel-cut or rolled oats, which can lead to faster blood sugar spikes. If you do opt for instant oats, choose plain versions and add your own blood sugar–friendly toppings like nut butter, seeds, or a scoop of protein powder. In general, focusing on whole foods and less processed options can help keep your blood sugar more stable.

7. What are some other good breakfast ideas for a gestational diabetes diet?
Some great breakfast ideas for GD include:

• Scrambled eggs with sautéed spinach and avocado

• Chia seed pudding made with unsweetened almond milk, chia seeds, and a few berries

• Breakfast burrito with eggs, cheese, non-starchy veggies, and a whole grain wrap

• Greek yogurt with walnuts, ground flaxseed, and a few berries

• Veggie omelet with cheese and breakfast meat, served with a low-carb toast and some avocado slices

For more inspiration, check out our full post on 10 GD Breakfast Ideas for Healthy Blood Sugar Control.