17 Deliciously Wholesome Oatmeal Recipes For Diabetics

Here are 17 deliciously wholesome Oatmeal Recipes For Diabetics to manage their blood glucose levels and enjoy delicious meals.

Oatmeal Recipes For Diabetics
Delicious and wholesome oatmeal Recipes For Diabetics

Managing diabetes can be a challenge, and your diet plays a vital role in keeping those blood sugar levels in check. Adding oatmeal to your diet can be beneficial for managing your diabetes. Oatmeal is a diabetes-friendly food that brings a whole lot of goodness to the table.

Diabetes and diet

Alright, let’s dive into the basics of diabetes and how your diet can play a crucial role in managing this condition. Diabetes is a condition where your body has trouble regulating blood sugar levels. This can happen because the body either doesn’t make enough insulin (a hormone that helps control blood sugar) or doesn’t use it properly. As a result, the sugar levels in the blood can become too high, causing various health problems.

When you have diabetes, it’s important to be mindful of what you eat because certain foods can affect your blood sugar levels more than others. But don’t worry; it’s not about giving up all your favorite foods and eating bland, boring meals. It’s about making smart choices and finding the perfect balance.

This is where oatmeal steps in as a diabetes-friendly food. It offers a range of nutritional benefits that can support your overall health and blood sugar management. 

Oatmeal nutrition facts

Oatmeal is a nutritious grain that provides a range of essential nutrients. Here are some key oatmeal nutrition facts:

Calories: On average, plain, old-fashioned oatmeal cooked with water contains approximately 150–180 calories per 1-cup (cooked) serving. However, it’s important to note that the calorie content may increase if you cook oatmeal with milk or add toppings like fruits, nuts, sweeteners, or other ingredients.

Carbohydrates: Oatmeal is primarily a carbohydrate-rich food. A 1-cup (cooked) serving of plain, old-fashioned oatmeal contains approximately 27–30 grams of carbohydrates. These carbs provide energy for your body and brain.

Fiber: Oatmeal is an excellent source of dietary fiber. A 1-cup serving of cooked oatmeal typically provides around 4 grams of fiber. The majority of this fiber is soluble fiber, which can help regulate blood sugar levels, support digestion, and contribute to heart health.

Protein: Oatmeal contains a modest amount of protein, with approximately 5–6 grams per 1-cup serving. While not as high in protein as animal-based sources, incorporating oatmeal with other protein-rich foods can help create a balanced meal.

Fat: Oatmeal is relatively low in fat. A 1-cup serving of cooked oatmeal contains around 2–3 grams of fat, primarily in the form of unsaturated fats, which are considered heart-healthy.

Micronutrients: Oatmeal is a good source of various vitamins and minerals. It contains B vitamins, including thiamin (vitamin B1), niacin (vitamin B3), and vitamin B6. Oatmeal also provides minerals such as magnesium, phosphorus, and manganese.

Antioxidants: Oats are rich in antioxidants, including avenanthramides. These compounds have anti-inflammatory properties and may offer cardiovascular benefits.

It’s important to note that the nutritional content of oatmeal can vary depending on factors such as the type of oats used (e.g., rolled oats, steel-cut oats) and any additional ingredients or toppings added. Pre-packaged or flavored oatmeal products may also have varying nutritional profiles due to added sugars or other additives. Checking the nutrition label or using reliable sources for specific oatmeal brands or types can provide you with more accurate and detailed information.

Overall, oatmeal is a wholesome and nutrient-dense food that can be a valuable part of a balanced diet. Incorporating it into your meals can contribute to overall health, support digestion, help regulate blood sugar levels, and provide energy to keep you fueled throughout the day.

Fiber in Oatmeal

Oatmeal is packed with fiber, which is a fantastic nutrient for diabetes management. Fiber helps slow down the absorption of glucose, preventing those sudden spikes in blood sugar. 

The amount of fiber in oatmeal can vary depending on the type and brand, but on average, a 1-cup (cooked) serving of plain, old-fashioned oatmeal contains around 4 grams of fiber. However, it’s important to note that different varieties, such as steel-cut oats or instant oats, may have slightly different fiber content. Additionally, flavored or pre-packaged oatmeal products often have added ingredients that may affect the fiber content. It’s always a good idea to check the nutrition label of the specific oatmeal you’re consuming for the most accurate information.

Glycemic index of oatmeal

The glycemic index (GI) of oatmeal can vary depending on factors such as the type of oats and how they are prepared. Generally, oatmeal has a medium-to-low glycemic index, with values typically ranging from around 42 to 58. This means that oatmeal is considered to have a moderate impact on blood sugar levels compared to high-GI foods. However, it’s important to note that individual responses to the glycemic index can vary, and factors like portion size and other foods consumed in a meal can also influence blood sugar levels.

Other diabetes friendly recipes
Easy mushroom pesto pasta
Loatian meat salad
Ground chicken bolognese sauce with pasta
Healthy and zesty quinoa salad with chickpeas
Low sodium meatballs with ground turkey
Savory heart healthy oatmeal with mushroom

17 oatmeal recipes for diabetics

Low calorie overnight oats

Low-calorie overnight oats are a fantastic oatmeal recipe for diabetics. With a reduced amount of oats and the addition of low-calorie ingredients like unsweetened almond milk, fat-free yogurt, fresh berries, and stevia, you can enjoy a lighter alternative for afternoon snacks or less hungry mornings. This recipe is quick and easy to make, and each serving contains fewer than 200 calories, making it a perfect choice for meal prep and busy mornings on the go.

High protein oat waffles

Discover the secret to making crisp, light, and fluffy waffles with three high-protein superstars: oats, cottage cheese, and egg whites. The blender takes center stage, effortlessly combining all the ingredients for a quick and hassle-free process. Swap out traditional buttermilk or milk with protein-packed cottage cheese and opt for the full-fat variety for a richer texture without the need for added butter or oil. For the lightest and fluffiest waffles, whip the egg whites to soft peaks before folding them into the batter. Don’t worry if you skip this step, as they will still turn out great, just slightly less fluffy.

Strawberry oatmeal

Prepare yourself for a delightful and healthy breakfast with this easy strawberry oatmeal recipe. Cooked on the stovetop, it yields a creamy and delicious outcome, bursting with all-natural strawberry flavor. Not only is it perfect for meal-prepping a week’s worth of breakfasts, but it’s also gluten-free (using gluten-free oats) and can easily be made dairy-free with a milk alternative. Packed with fiber and antioxidants, oats are a fantastic whole-grain option that can help lower cholesterol, while the addition of chia seeds brings extra omega-3s to your diet. Whether you’re a vegetarian or vegan, this strawberry oatmeal is a wholesome choice to kick-start your day.

3-Ingredient cottage cheese pancakes

This 3-ingredient pancake is made with oatmeal, eggs, and cottage cheese. These ingredients can offer a range of health benefits that will leave you feeling satisfied and nourished. Oatmeal provides a hearty dose of fiber, promoting digestive health and aiding in satiety. Eggs are a great source of high-quality protein, which is essential for muscle repair and growth. Meanwhile, cottage cheese adds a creamy texture and boosts the pancake’s protein content even further, contributing to feelings of fullness and supporting overall body strength. Enjoy these delicious pancakes guilt-free, knowing that they’re not only tasty but also offer a nutritious kickstart to your day.

Chocolate baked protein oats

Introducing baked protein chocolate oats, a delicious and nutritious oatmeal recipe for diabetics that is a great breakfast option. Each serving of this recipe packs a powerful protein punch with approximately 30 grams of protein. Thanks to the combination of eggs, protein powder, nut butter, and oats, this recipe offers a satisfying protein boost to start your day off right. For an extra nutrient kick, consider adding a few tablespoons of nut butter or nutrient-rich seeds such as chia, flax, or hemp seeds. Enjoy a tasty and protein-packed breakfast that will keep you energized throughout the day.

Pumpkin baked oatmeal

Pumpkin-baked oatmeal is made from healthy ingredients like egg whites, pumpkin, and pecans that can offer a range of health benefits to support your well-being. Egg whites provide a lean source of protein, promoting muscle repair and satiety. Pumpkin adds a burst of flavor and is rich in fiber, vitamins, and antioxidants that support a healthy immune system and promote healthy digestion. Pecans contribute heart-healthy fats, vitamins, and minerals, making them a nutritious addition for brain function and overall well-being. 

Cooked oatmeal with chia seeds

Kickstart your morning with a quick and satisfying bowl of chia seed oatmeal. In just under 5 minutes, you can have a warm and nourishing breakfast using only 3 simple ingredients and your favorite toppings. Oatmeal is a fantastic choice for breakfast, as it’s packed with whole grains and carbs that keep you feeling full and satisfied until lunchtime. The addition of chia seeds not only adds a delightful texture to your oatmeal but also brings in a wealth of nutrients, antioxidants, omega-3 fatty acids, and fiber. Whether you prefer your oats warm or chilled, this easy breakfast recipe is sure to provide a comforting and wholesome start to your day.

Blueberry protein oatmeal muffins

Introducing blueberry protein oatmeal muffins, the perfect solution for a make-ahead, low-calorie breakfast or snack. These muffins are not only higher in protein but also packed with the delightful crunch and thick texture of rolled oats. By incorporating protein powder and flax meal, they become a well-balanced treat with a healthy dose of fat and protein to complement the carbs. With just 97 calories each, feel free to indulge in these delicious muffins throughout the day, from breakfast to post-lunch and even after dinner. Experience the burst of sweet blueberries in every bite and savor the guilt-free pleasure they bring.

Protein pancakes with oats

Indulge in the delightful goodness of protein pancakes with oats—fluffy, delicious, and ready in minutes thanks to the blender’s magic. Packed with nutritious ingredients like banana, rolled oats, ground flaxseed, and collagen powder, these pancakes are a wholesome treat. What’s even better is that they are oil-free, refined sugar-free, and dairy-free without compromising on taste. Plus, they offer a healthy boost with 25 grams of protein and 8.7 grams of fiber per serving. Whip up these pancakes easily with just a blender and a pan or griddle, and enjoy a delicious, nutritious, and gluten-free breakfast or brunch experience.

Healthy apple oatmeal cookies

This healthy oatmeal recipe for diabetics is so easy to make and such a delight to eat. These healthy apple oatmeal cookies are the ultimate snack to satisfy your cravings and keep you feeling full. These cookies boast a soft and moist texture that is simply delightful. Indulge in them when you’re in need of a filling treat that will hit the spot just right. By using apples, peanut butter, and cinnamon as key ingredients, these cookies provide a nutritious and blood sugar-friendly option. Apples are a great source of fiber, helping to regulate blood sugar levels and promote satiety. Peanut butter adds healthy fats and protein, which aid in stabilizing blood sugar levels and providing a feeling of fullness. Cinnamon has been shown to improve insulin sensitivity and assist in managing blood sugar levels. With these wholesome ingredients, these cookies can be enjoyed as a delicious and diabetic-friendly treat.

Savory spinach, cheddar & mushroom oatmeal

The savory spinach cheddar mushroom oatmeal recipe offers a host of health benefits, particularly for individuals with diabetes. Spinach is a nutrient powerhouse, rich in vitamins and minerals while being low in carbohydrates. Mushrooms provide essential nutrients and are known for their potential blood sugar-lowering effects. Cheddar cheese adds a delicious and satisfying flavor, providing a source of protein and healthy fats that can help stabilize blood sugar levels. Together, these ingredients create a nutritious and flavorful breakfast option that can be enjoyed while supporting your overall health and helping you manage diabetes.

Bacon cheddar savory oatmeal

Get ready to savor the delightful flavors of this savory oatmeal creation. Simmered with onions and a hint of bacon grease, every spoonful bursts with umami goodness. Once you have the basic recipe mastered, you can get creative with a variety of toppings. I personally love garnishing it with chives or scallions and a perfectly cooked, soft egg. Prepare to elevate your breakfast game with this satisfying and versatile savory oatmeal dish.

Easy savory oatmeal bowls

Delight yourself with the satisfying goodness of this breakfast bowl recipe that offers a range of health benefits, especially for individuals with diabetes. Starting with quick steel-cut oats, this bowl is topped with nutrient-rich ingredients like sweet potatoes, avocados, tomatoes, and an egg cooked to your liking. The combination of fiber from the oats, sweet potatoes, and tomatoes, along with protein from the eggs, provides a balanced and filling meal. Healthy fats from creamy avocado and extra virgin olive oil add a nourishing touch. With the finishing touches of fresh parsley, feta, and the Mediterranean flavors of za’atar, these bowls are sure to delight your taste buds. Feel free to experiment with other spices to personalize your experience.

Mexican breakfast bowl with oatmeal

Here is an exciting and flavorful Mexican breakfast bowl with oatmeal—a healthier twist on Tex-Mex favorites that proves healthy eating doesn’t have to be dull. This bowl features savory steel-cut oats as the base, generously topped with homemade guacamole, black beans, salsa, tomatoes, shredded cheese, scallions, and cilantro. Packed with filling ingredients, high fiber, and low cholesterol, this bowl not only satisfies your taste buds but also supports your overall well-being. Enjoy the vibrant flavors and nutritious benefits of this delicious Mexican breakfast bowl.

Harissa spiced Moroccan oatmeal

Get ready to experience one of the most flavorful breakfast dishes with this easy and assertively flavored oatmeal recipe. The star ingredient here is the green harissa, which adds a spicy, bright, and smoky kick to the dish. The cooked oats provide a mild nuttiness that balances the harissa’s intensity, while the parsley adds a refreshing touch. With the addition of tomatoes and garlic, the flavors deepen, making this recipe a delightful choice for weekend brunch. Don’t forget the poached egg, as its creamy yolk adds a richness that elevates the dish to a whole new level.

Savory oatmeal with feta

Enjoy a delicious savory oatmeal bowl topped with an egg, avocado, tomatoes, and a sprinkle of Parmesan cheese. This bowl provides a balanced and nourishing meal by combining healthy fats, protein, and carbohydrates. Starting with simple and neutral-flavored oatmeal cooked in a saucepan, you’ll then prepare your preferred style of egg, aiming for a delectably runny yolk. Complete the bowl with refreshing grape tomatoes, creamy avocado, shredded Parmesan, and your favorite seasonings. Feel free to get creative and experiment by adding sautéed greens or roasted veggies for even more variety and flavor.

Savory ginger mushroom oatmeal

The savory ginger mushroom oatmeal recipe offers a host of health benefits, particularly for individuals with diabetes. Mushrooms are low in carbohydrates and calories while providing a good amount of fiber, vitamins, and minerals. Ginger has been shown to have potential anti-inflammatory and blood sugar-regulating effects. Adding an egg to the recipe contributes high-quality protein, which aids in stabilizing blood sugar levels and promoting satiety. Embrace the wholesome combination of these ingredients to enjoy a delicious and diabetes-friendly meal that nourishes your body.

Oatmeal Recipes For Diabetics - recipe card

17 Deliciously Wholesome Oatmeal Recipes For Diabetics

8f7236c9626d7dcca9cca39f75b7f03fArchana Singh, PhD
5 from 1 vote
Prep Time 5 minutes
Cook Time 7 minutes
Course Breakfast
Cuisine American
Servings 2
Calories 158 kcal

Ingredients
  

  • 1 cup old fashioned rolled oats
  • 1/2 tsp ground cinnamon
  • 1/2 tsp almond extract optional
  • 1 pinch of sea salt
  • 1 cup water

Instructions
 

  • Simply combine oats, water or milk, a pinch of salt, and a sprinkle of cinnamon and vanilla (if desired) in a pot or saucepan over medium-high heat to make a hearty bowl of oatmeal.
  • Bring the mixture to a gentle boil, then reduce to a low heat and cook for 5-7 minutes, stirring occasionally. When the oats have absorbed the majority of the liquid and become creamy in texture, your oatmeal is done.
  • Transfer to a bowl and top with your favorite toppings, such as chopped apples, bananas, nuts such as walnuts, almonds, pecans, and pistachios, seeds such as sunflower seeds, or berries such as strawberries, blueberries, or blackberries, to add extra deliciousness to your bowl of goodness.

Nutrition

Serving: 1gCalories: 158kcalCarbohydrates: 28gProtein: 5gFat: 3gSaturated Fat: 0.5gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gSodium: 8mgPotassium: 150mgFiber: 4gSugar: 1gPhosphorus: 166mg
Keyword Diabetes Friendly, healthy, Oatmeal recipes for diabetics
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Is oatmeal good for diabetics?

Yes, oatmeal is generally considered a good food option for individuals with diabetes. Oatmeal offers several benefits that can support diabetes management:

High in Fiber: Oatmeal is rich in soluble fiber, which can help slow down the digestion and absorption of carbohydrates. This can contribute to better blood sugar control and prevent rapid spikes in blood glucose levels.

Low Glycemic Index: Oatmeal has a relatively low glycemic index (GI), meaning it has a moderate impact on blood sugar levels compared to high-GI foods. This can help maintain more stable blood sugar levels after consumption.

Heart-Healthy: Oatmeal contains beta-glucan, a type of soluble fiber that has been linked to improved heart health. Individuals with diabetes are at an increased risk of heart disease, so including oatmeal as part of a heart-healthy diet can be beneficial.

Nutrient-Rich: Oatmeal is a good source of various nutrients, including B vitamins, magnesium, and iron. These nutrients are important for overall health and can support energy levels and bodily functions.

What foods spike blood sugar?

Certain foods can cause a rapid increase in blood sugar levels, leading to a spike or surge in glucose. These are often high in carbohydrates, particularly refined carbohydrates and added sugars. Here are some examples of foods that can spike blood sugar:

Sugary Drinks: Sodas, fruit juices, energy drinks, and sweetened beverages are often high in added sugars and can cause a quick rise in blood sugar levels.

Refined Grains: Processed grains such as white bread, white rice, and white pasta have had their fiber-rich outer layers removed, resulting in quicker digestion and a faster release of glucose into the bloodstream.

Sweets and Pastries: Foods like cookies, cakes, candies, and pastries are typically high in added sugars and refined flours, leading to rapid spikes in blood sugar.

Sweetened Breakfast Cereals: Many breakfast cereals are loaded with added sugars. These can cause a significant increase in blood sugar levels, particularly when consumed in large portions.

Sweetened Yogurts: Flavored yogurts often contain added sugars, which can quickly raise blood sugar levels. Opt for plain or unsweetened varieties and add fresh fruits for natural sweetness.

Processed Snack Foods: Snack foods like chips, pretzels, and crackers are usually made from refined grains, which can be quickly digested and cause blood sugar spikes.

Sweetened Condiments and Sauces: Certain condiments and sauces, such as ketchup, barbecue sauce, and sweet dressings, can contain high amounts of added sugars, leading to blood sugar elevation.

Dried Fruits and Fruit Juices: While fruits are generally healthy, dried fruits and fruit juices can be concentrated sources of natural sugars. These can cause a rapid increase in blood sugar levels compared to whole fruits.

It’s important to note that individual responses to different foods can vary. Factors like portion sizes, overall diet composition, physical activity, and individual metabolism can also influence blood sugar responses.

Archana Singh, PhD

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