Rolled oats: Glycemic Index and Glycemic Load
Category: Bakery
Serving size: 1 slice (30 g)
Glycemic Index (GI): 54 (low)
Glycemic Load (GL): 11 (medium)
Blood Sugar Guide: Eat in Moderation
Sodium: Low
(Rolled oats)
Glycemic Index Range Chart (0-100)
Rolled oats GI: 54
Glycemic Load Range Chart (0-40)
Rolled oats GL: 11
Balanced Meal Planning
Rolled oats has a low glycemic index of 54, meaning it typically raises blood sugar more gradually. Its glycemic load of 11 per serving also suggests a moderate blood glucose impact per serving.
Blood Sugar-Friendly Food Pairings
Pair rolled oats with these foods to improve meal balance and help reduce blood sugar spikes:
| Food | Fiber | Protein | Healthy Fat |
|---|---|---|---|
| Almonds or walnuts | ✓ | ✓ | ✓ |
| Natural peanut or almond butter | ✓ | ✓ | ✓ |
| Greek yogurt | ✓ | ||
| Cottage cheese | ✓ | ||
| Boiled eggs | ✓ | ✓ |
Diabetes-Friendly Use
- Pair rolled oats with protein (such as eggs, tuna, or Greek yogurt) instead of eating it alone.
- Choose a smaller portion and add vegetables or salad to reduce total carbohydrate load.
- When available, pick whole-grain or denser options over refined bakery products.
- Use lower GI alternatives from this guide for everyday meals and reserve higher GI items for occasional use.
Lower GI Alternatives
| Food Item | Serving Size | Glycemic Index | Glycemic Load |
|---|---|---|---|
| Tortilla (corn) | 1 tortilla (30 g) | 52 | 12 |
| Multigrain bread | 1 slice (26 g) | 52 | 8 |
| Sourdough bread | 1 slice (30 g) | 54 | 8 |
| Flatbread | 1 slice (30 g) | 54 | 12 |
Medical Note
This content is for informational use only and is not medical advice. For personalized guidance, work with your healthcare team.
Report a Data Issue
Glycemic index (GI) and glycemic load (GL) values are compiled from research and nutrition databases. If you notice a potential error, please so we can review and update the information.