Q&A: My CGM shows spikes after oatmeal. Does that mean I can’t have it?

Diabetes Digital Podcast by Food Heaven

Wendy Lopez, Jessica Jones

Nutrition, Health & Fitness

4.9 • 2.4K Ratings

🗓️ 5 November 2025

⏱️ 6 minutes

🔗️ Recording | iTunes | RSS

🧾️ Download transcript

Summary

Getting a blood sugar spike after oatmeal? Don’t panic. This doesn’t mean oats are off-limits. In this episode, Wendy breaks down why oatmeal might cause a spike, how to troubleshoot it, and what to look for in your toppings, timing, and portion sizes. You’ll hear real client examples of small changes that made a big difference, plus tips for making oatmeal work with your blood sugar—not against it.

If you're living with diabetes or prediabetes and want personalized support from a Registered Dietitian Nutritionist covered by insurance, visit diabetesdigital.co to connect with our culturally aware and weight-inclusive team. And if you love the show, don't forget to rate and review us on iTunes or Spotify—it makes a huge difference! For additional resources and show notes, head to diabetesdigital.co/podcast.

Transcript

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0:00.0	Hello and welcome back to another episode of the Diabetes Digital podcast.
0:05.4	Today I'm going to be answering a listener question, which goes as follows.
0:10.2	My CGM shows spikes after oatmeal.
0:13.5	Does that mean that I can't have it?
0:15.7	The short answer is not necessarily.
0:18.6	The long answer is let's get into it. Welcome to the Diabetes Digital
0:23.2	podcast. I'm Wendy and I'm Jess and we're best friends, registered dieticians and diabetes
0:28.6	educators. Through our telehealth platform, DiabetesDigital.co, we offer accessible and personalized
0:34.6	virtual nutrition counseling for people with diabetes and prediabetes.
0:38.7	Visit diabetes digital.co, that's CO, to book your first appointment.
0:43.3	We accept insurance and offer affordable self-pay options.
0:46.4	Now, let's get into today's episode.
0:50.4	A glucose spike doesn't mean that oatmeal or any food really is off limit. It just needs that we
0:57.4	might have to adjust how you are eating it. So let's look at the context. How much oatmeal are you
1:03.0	having? What are you having the oatmeal with? What time of the day is it? What part does movement
1:09.0	play in all of this? So if you're having plain oats versus the
1:13.7	sweetened packets, that's going to have a different in how your blood sugar reacts. Also,
1:18.7	are you pairing your protein with a protein rich milk or nuts, seeds, peanut butter, you know,
1:26.3	things like that, additions that might have more of a
1:28.2	stabilizing effect. If you're having your oatmeal with banana and honey, you might notice that
1:33.8	it's going to spike a lot more than if you're adding things like peanut butter and chia seeds.
1:39.3	So some tips to reduce those spikes are going to be including protein.
	...

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