Oat bran, raw & Diabetes
High glycemic impact — occasional choice only. Glycemic load of 33.8 per 100g.
✅ Nutrition data verified · GL 33.8/100g · GI 66.6 · TIER 3 ⚠️ GI: Subcategory Estimate
GI estimated from food subcategory average — not directly tested on this food. [1] [3]
Blood Sugar Response
The Numbers at a Glance
More Cereal Grains and Pasta to Compare
🟡 Eat in Moderation · GL 14.5/100g
🔴 Limit · GL 47.7/100g
🟢 Low GL · GL 4.4/100g
Better Alternatives
🍚 Corn bran, crude
GL 4.4/100g — Low GL
Fiber 79.0g/100g. Rated diabetes-friendly — lower glycemic impact than your current selection.
Corn bran, crude & diabetes →🍚 Oat bran, cooked
GL 5.9/100g — Low GL
Fiber 2.6g/100g. Rated diabetes-friendly — lower glycemic impact than your current selection.
Oat bran, cooked & diabetes →🍚 Hominy, canned, white
GL 7.8/100g — Low GL
Fiber 2.5g/100g. Rated diabetes-friendly — lower glycemic impact than your current selection.
Hominy, canned, white & diabetes →🍚 Hominy, canned, yellow
GL 7.8/100g — Low GL
Fiber 2.5g/100g. Rated diabetes-friendly — lower glycemic impact than your current selection.
Hominy, canned, yellow & diabetes →Glycemic Load by Serving Size
| Portion | Weight | Carbs | Glycemic Load | Verdict |
|---|---|---|---|---|
| ½ Serving | 47g | 31.1g | 15.9 | Moderate |
| Standard Serving | 94g | 62.2g | 31.8 | High |
| Restaurant Portion | 188g | 124.5g | 63.5 | High |
GL ≤10 = Low (Friendly) · 11–19 = Moderate · ≥20 = High (Limit).
The page-level verdict is based on GL per 100g; this table shows how portion size changes the actual GL you get.
Tips for Enjoying It
💡 Cool & Reheat
Cooked-and-cooled starches form resistant starch, which resists digestion and reduces the glycemic response. Refrigerate and reheat before eating — the effect persists.
💡 Half Portion, Full Satisfaction
A half serving significantly reduces the glycemic load. Use it as a side, not the main event, and bulk up your plate with vegetables.
💡 Choose Lower-GI Varieties
Parboiled (converted) grains and certain varieties have lower GI due to differences in starch structure. Check individual food pages for specific GI values.
💡 Check Your Own Response
Individual blood sugar responses vary. Use a glucose meter to understand how this food affects you personally.
Quick Answers
Is Oat bran good for diabetes?
Oat bran is rated 'limit' for diabetes (GL 33.8). This doesn't mean never — it means be strategic. Tiny portions, paired with protein and fiber, can reduce the impact.
What is the glycemic load of Oat bran?
Oat bran's glycemic load: 33.8 (per 100g). Unlike GI which only measures speed, GL accounts for actual carbohydrate quantity — making it the more practical number for diabetes management.
How does Oat bran affect blood sugar?
The primary way Oat bran affects blood sugar is through its carbohydrate content (66.2g/100g). With a GI of 66.6 (medium) and limited fiber, this produces an overall GL of 33.8 (High).
Is the GI value accurate?
The GI of 66.6 for Oat bran is estimated (Tier 3), not directly ISO-tested on this specific food. It is based on the weighted average GI of foods in the Cereal Grains and Pasta category from the International GI Tables (Atkinson et al., 2021). Actual GI may vary by variety, ripeness, cooking method, and individual response. We display estimated values with full transparency so you can make informed decisions.
Can portion control make this food work?
Yes — half a standard serving of Oat bran reduces the glycemic load substantially. At GL 33.8 per 100g this is a dense source, but a half portion makes a meaningful difference. The key is mindfulness: use it as a side dish, not the main event, and fill most of your plate with non-starchy vegetables and lean protein.
Methodology & Sources
Data Tier: TIER 3 — estimated from category average
Glycemic Index (GI): 66.6 — subcategory_avg:Cereal Grains and Pasta. Source: International GI Tables (Atkinson, Brand-Miller et al., Diabetes Care, 2021). University of Sydney GI Research Service.
GL (per serving, 94.0g) = 33.8 × 94.0 ÷ 100 = 31.8
Nutrition Data: USDA FoodData Central, SR Legacy Release (April 2018). FDC ID: 168872. Data are in the public domain (CC0 1.0).
GL Classification: ≤10 = Low (Low GL), 11–19 = Moderate (Eat in Moderation), ≥20 = High (Limit). Based on University of Sydney Glycemic Index Foundation classification.
⚠️ GI value is estimated, not directly ISO-tested on this specific food. Actual GI may vary by variety, cooking method, and individual glycemic response.
Cite this page: GlycemicWise. “Oat bran, raw — Glycemic Load & Diabetes Reference.” GlycemicWise, July 2026. https://glycemicwise.com/foods/oat-bran-raw/
Dietary reference — not medical advice. This page provides evidence-based dietary reference information for general educational purposes. It is not a substitute for professional medical advice, diagnosis, or treatment. Individual blood sugar responses vary significantly. Always check your blood glucose to understand your personal response to foods, and talk to your doctor or a registered dietitian before changing your diet. Data sources are cited above and publicly available from the USDA and the University of Sydney Glycemic Index Research Service.