This is oatmeal👇…………………………………………………. and this is oatmeal👇…

Only one qualifies as anti-inflammatory and insulin-friendly—and today I’m gonna show you how to tell the difference and how to choose oats that will help control blood sugar and chronic inflammation.
In a market overflowing with different types of oats, it’s pretty darn important to know how the heck to choose which type is best for you depending on conditions you may have, the nutritional density of the different types of oats, the insulin response of different types of oats, and the best time of day to eat them—cause this one may surprise you!
So, one of the main goals of an anti-inflammatory diet is managing blood sugar levels no matter what meal you’re eating and what ingredients you’re using—and oats are a big topic for that because they’re very popular, and they’re a carbohydrate.

There are tons of questions about oats and if they can even fit into an anti-inflammatory diet. This is especially true if you need to know how to prepare oats for diabetics or others with insulin resistance. So let’s start with a couple of those, and then other questions I’ll answer in their respective section below.
Table of Contents
Are oats anti-inflammatory?
This question largely depends on several things:
- What cut of oats they are
- If they’re gluten-free
- If they’re organic
- How you prepare them
- What things are or aren’t added in
- The best time to eat oats
The bottom line is that YES- oats are anti-inflammatory if they follow certain guidelines.
Oats CAN be inflammatory if you’re eating oats that are finely cut or ground into flour, and/or if they have added sugars and/or inflammatory fats.
So let’s dive into specifics, starting out with the definition of ‘whole grains’.
Whole grains in an anti-inflammatory diet

Truly whole vs. refined:
The first mistake I see when starting an anti-inflammatory diet is thinking that because an ingredient says ‘whole grain‘, it’s acceptable for this dietary style.
Using this logic leads to choosing breads, pastas, or even recipes that use oats (or other grains) and turn them into flour.
Let me be clear when it comes to an anti-inflammatory diet: Balanced blood sugar is key, and flour (even when it’s from whole grains) is its kryptonite.
An anti-inflammatory diet dictates that the grains are intact and whole, or partially cracked.
The more degraded the grain, the faster the blood sugar spike and ensuing inflammatory response.
When it comes to oats, whole is where the heart is – and where the health benefits reside. Choosing truly whole grain oats means you’re getting the full spectrum of nutrients and fiber that nature intended.
This distinction matters because whole grains release their energy more gradually, preventing those unwelcome blood sugar spikes.
And yes, this also means refraining from using ground oats as flour, as the processing alters their structure and impact on blood sugar.
Fiber + resistant starch:
Ah, fiber – our unsung hero in the world of nutrition. Whole grain oats are brimming with this essential nutrient, particularly beta-glucans, which hold the power to regulate blood sugar and promote a sense of lasting fullness.
These friendly fibers not only support digestion but also play a crucial role in curbing inflammation.
And let’s not forget about resistant starch, another star in the oat realm that supports gut health and even aids in weight management.
Gluten-free oats vs non-gluten-free oats
There are a few different conditions that may warrant you NOT eating oats at all.
Some of these would be, obviously, if you’re allergic to oats and if you’ve found that you have a sensitivity to oats.
If you have celiac or an intolerance to gluten, you need be careful with oats because unless the package says “Gluten-free”, it may be cross-contaminated and have traces of gluten because sometimes they’re manufactured and packaged in a facility that also packages gluten-containing foods.
Another condition that may warrant a second thought on oats is any autoimmune condition. Gluten has been shown to cause leaky gut- especially for those more prone to autoimmune conditions, so if you do have an autoimmune condition make sure to buy gluten-free oats if you choose to eat them at all.
But many people find that they need to eliminate grains altogether for a while and then slowly reintroduce them to make sure they’re not reacting to each one.

If you have GI conditions like IBS, IBD, or Chron’s disease, eating any kind of grain could irritate the GI tract or cause bloating if you have a gut bacteria imbalance.
One condition that isn’t talked about a lot is any kind of mood disorder or even ADHD. Studies are showing that a low-carb to keto diet can be very effective in managing mood disorders.
So if you have depression, anxiety, ADHD, or any other type of mood disorder, you might consider nixing the oats (and other grains) altogether for a lower carb or keto diet to see how that affects you first.
And if you have any type of insulin resistance, eating large amounts of oats could make your blood sugar skyrocket, which is counterproductive to your health and any efforts you may be making at reversing that insulin resistance.
It’s ok to have oats with insulin resistance, but you need to take some steps to make sure you’re making that meal as insulin-friendly as possible, which I do talk about in our Anti-Inflammatory Overnight Oats post if you want to catch that.

Organic oats vs non-organic oats
So first and foremost, there is so much research on organic vs non-organic foods, and the science supports going organic if you can.
The chemical glyphosate is just one of several that are heavily sprayed on non-organic crops and all you have to do is a simple Google search to see the numerous lawsuits that have been won, for bodily damage from communities around the world that have been exposed to this chemical.
So bottom line—grains have been sprayed with these if they’re not organic, so choose organic if at all possible.
Decoding types of oats
So let’s dive into the types of oats and the differences between them and which you should choose for your anti-inflammatory oats recipes.
Oat Groats:

Groats are the most unrefined form of oats, as they have the whole kernel intact.
If you’re looking for the closest adherence to an anti-inflammatory diet, oat groats are your best option.
They cook pretty much like steel-cut oats and are very hearty and insulin-friendly as they aren’t broken down, cut, or ground at all.
Steel-Cut Oats:

These oats bring a heartier texture to the table, and their minimal processing ensures they retain more of their natural goodness.
Think of them as the oat connoisseur’s choice – a bit of extra chew and a distinct nuttiness that’s perfect for those who enjoy a more robust breakfast experience.
Old-Fashioned Oats (also known as Rolled Oats):

These trusty rolled oats have been a breakfast favorite for years. They offer a balanced combination of texture and nutrients.
They are, however, getting past that crucial point of being partially cracked.
So even though the majority of ‘healthy’ oat recipes call for rolled (old-fashioned) oats, this is the point of higher blood sugar spikes because of how much more these are refined.
Quick Oats:

While quick oats are pre-cut and slightly processed, people mistakenly choose these because they are so much faster to cook.
However, they can lead to a quicker and more severe blood sugar spike due to their finer texture. So for blood sugar management and reducing inflammation, these really should be avoided.
Instant Oats:
Instant oats are, for the most part, the same thing as quick oats. They’re extremely refined and cause that rapid and high blood sugar response. So, again, I’d avoid these.
Cooking and Preparation Tips
Substituting one type of oats for another:
Since there is a difference in density between the types of oats, just know that you may not want to substitute one for the other cup-for-cup in a recipe.
Here’s the calorie and macro difference between each type of oats per ½ cup:

You can see that the density of:
- 1/2 cup of oat groats has 360 calories, 5 g fat, 68 g carbs, 10 g fiber, and 10 g protein;
- ½ cup of steel-cut oats has 300 calories, 5 g fat, 54 g carbs, 8 g fiber, and 10 g protein;
- ½ cup of rolled oats has 190 calories, 4 g fat, 33 g carbs, 5 g fiber, and 6 g protein;
- And ½ cup of quick oats has 150 calories, 3 g fat, 27 g carbs, 4 g fiber, and 5 g protein.
{This data was obtained from the USDA Nutrition Database}.
What this means is that if you’re watching your weight, you’ll need to do a little math to convert the amount of oats you use in a recipe to keep the same calorie and macro count – if you’re using a different type of oat than is in the recipe.
Again- I recommend oat groats or steel-cut, but if you can’t handle that texture, then rolled is the next best option.
Portion Control:
A little goes a long way when it comes to oats. Optimal portion sizes can prevent those unexpected spikes in blood sugar.
As a rule of thumb, one serving of dry oats is usually around 1/2 cup.
Keep in mind that different types of oats might yield slightly different cooked volumes, so adjust your portions accordingly (revisit the chart above.)
Oats and resistant starches:
And here’s a golden tip – try preparing your oats the night before. By cooking them, letting them cool in the fridge overnight and then reheating them, you’re increasing the formation of resistant starches.
These resistant starches lessen the impact on blood sugar while offering exceptional benefits to your gut health.
Learn all about increasing resistant starches in your food HERE.
Ingredients to add in or avoid in anti-inflammatory oats
The last key piece of this puzzle is what you either add in or avoid in your anti-inflammatory oats recipes.
These are going to be the major inflammatory things like added sugars (even natural unrefined ones), artificial flavorings or colorings, preservatives, and unhealthy oils.
Add-ins that are great would be fruits, vegetables, nuts, or spices that are known to be anti-inflammatory. This works super well when you pair these with seasonal ingredients to create yummy flavor combinations.
👉 Keep reading for links to recipes–👇
The best time to eat oats
And the last thing I want to cover is WHEN the best time is to eat oats.
This sounds silly, but eating a higher-carb breakfast is actually not the best idea.
Studies have shown that lower carbs in the morning and at lunch are much better for focus and productivity.
Then more carbs at dinner, or possibly an after-dinner snack with oats can actually help you sleep better because they contain tryptophan and melatonin.
Obviously this can be different for each person, but since blood sugar management and reducing inflammation can be drastically affected by sleep, it’s absolutely worth trying out to see how it may improve your sleep.
Oats Recipes
Check out these oats recipes we offer at TRUEWELL:
Anti-Inflammatory Overnight Oats
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