Overnight Oats For Diabetics | Healthy Breakfast

This Overnight Oats for Diabetics is a healthy recipe that is a delicious, nutritious, and incredibly easy-to-make breakfast option that you can prepare the night before. Made with heart-healthy rolled oats, milk, protein-packed Greek yogurt, fiber-filled chia seeds, and a dash of vanilla extract, these overnight oats offer a combination of flavors and textures that will undoubtedly kick-start your day. Not only are they packed with essential nutrients, but their slow-release carbohydrates also make them a perfect choice for sustained energy throughout the morning.

Overnight oats for diabetics breakfast
Overnight oats for diabetics breakfast

More diabetes friendly recipes
11 sugar free salad dressings that won’t spike your blood sugar
17 Deliciously Wholesome Oatmeal Recipes For Diabetics
Low sodium chili with ground beef and beans | Heart healthy
Low sodium meatballs with ground turkey
Healthy and zesty quinoa salad with chickpeas
Red lentil pasta salad with green beans

Why is breakfast important for diabetics

Breakfast holds the title of ‘the most important meal of the day’ for valid reasons, especially for individuals with diabetes. The choices you make at breakfast can significantly impact your blood sugar levels throughout the day, affecting how you feel and function.

After fasting overnight, your body needs fuel to kickstart the day. Skipping breakfast or choosing foods high in sugar and refined carbohydrates can lead to rapid spikes and drops in blood glucose levels. These fluctuations not only affect your energy but can also interfere with your body’s insulin response.

On the other hand, a balanced, nutrient-dense breakfast helps stabilize blood sugar levels, provides energy for the day ahead, and prevents overeating later. This is why choosing the right kind of breakfast foods is critical for diabetes management. The challenge lies in finding a breakfast that meets these requirements, is easy to prepare, and is enjoyable to eat.

That’s where overnight oats come in. These versatile, nutrition-packed wonders might just be the breakfast solution that individuals with diabetes have been waiting for. In the next section, we’ll dig deeper into the world of overnight oats and find out what makes them an excellent choice for a diabetes-friendly breakfast.

What is a good breakfast for prediabetes and diabetes

A good breakfast for individuals with prediabetes or diabetes typically includes a balance of high-quality carbohydrates, lean proteins, and healthy fats. This balance can help manage blood sugar levels and prevent spikes. Here are some suggestions:

Whole grains: Foods like oatmeal, whole grain bread, or quinoa are good choices. They are high in fiber and can help control blood sugar levels.

Lean Proteins: Incorporate sources of lean protein like eggs, cottage cheese, or Greek yogurt into your breakfast. They can help you feel full and stabilize blood sugar levels.

Healthy Fats: Avocado, nuts, and seeds are good sources of healthy fats. These can help keep you satisfied and are good for your heart.

Berries and Other Low-Glycemic Fruits: Berries, cherries, peaches, apricots, apples, oranges, and pears can be a part of your breakfast. They are less likely to spike blood sugar levels compared to other fruits.

Non-Starchy Vegetables: Vegetables like spinach, bell peppers, zucchini, and tomatoes are low in carbs and high in fiber. They can be included in omelets or smoothies.

Remember to avoid foods high in simple carbohydrates, as they can negatively impact blood sugar levels and overall health. It’s also crucial to pay attention to portion sizes, even with healthy foods, to avoid consuming too many calories. As everyone’s body responds differently to different types of foods, it’s important to monitor blood sugar levels before and after meals to understand how your body reacts to certain foods.

Learn more about diabetes and Ozempic
Exploring ozempic for diabetes management & weight loss

Overnight oats health benefits

Overnight oats are a great addition to a balanced diet. Here are some health benefits of overnight oats:

Rich in Fiber: Oats are high in dietary fiber, particularly a type called beta-glucan, which can aid digestion, promote feelings of fullness, and help manage blood sugar levels.

Heart Health: The soluble fiber in oats can also contribute to heart health by helping to lower levels of LDL (bad) cholesterol without affecting HDL (good) cholesterol.

High in Protein: When prepared with ingredients like Greek yogurt, milk, or plant-based protein powders, overnight oats can be a good source of protein, which is essential for cell repair, immune function, and feelings of satiety.

Rich in Antioxidants: Oats contain a unique group of antioxidants called avenanthramides, which can help lower blood pressure levels by increasing the production of nitric oxide and having anti-inflammatory and anti-itching effects.

Can Aid Weight Management: The combination of high protein and fiber content in overnight oats can help increase feelings of fullness, which could potentially aid in weight management by reducing overall calorie intake.

Overnight oats are a variant of oatmeal prepared by soaking raw oats in liquid, typically milk or yogurt, overnight in the refrigerator. The soaking process allows the oats to absorb the liquid, resulting in a creamy, pudding-like texture in the morning. No cooking is required, making them a perfect choice for those who prefer a hassle-free breakfast.

But what sets overnight oats apart is not just their convenience or delicious taste, but their outstanding nutritional profile. Oats are a whole grain, meaning they contain all parts of the grain—the bran, germ, and endosperm. They are packed with key nutrients like dietary fiber, particularly soluble fiber called beta-glucan, which is known for its heart health and blood sugar management benefits. Oats also provide a good amount of protein and are low in saturated fats, making them an excellent choice for a balanced breakfast.

Moreover, when soaked, oats undergo a process called fermentation. This process can enhance the bioavailability of nutrients, making them easier for your body to absorb. It can also lead to the production of natural probiotics, promoting a healthier gut.

Overnight oats are not just about oats, though. They are typically combined with a variety of other ingredients, such as fruits, nuts, seeds, and spices, which further enhance their nutritional value. 

Ingredients for overnight oats for diabetics

Here are the ingredients that you will need to make these overnight oats for diabetics:

  • Rolled oats: This recipe called for the use of old-fashioned rolled oats, which possess the ability to absorb liquid overnight, resulting in a delightfully creamy texture.
  • Milk: I have used low-fat 2% milk, which is typically lower in saturated fat when compared to regular milk but remains a great source of essential nutrients, including calcium, protein, vitamins D and B12, and phosphorus.
  • Greek yogurt: I have used Greek yogurt, which offers several nutritional benefits over regular yogurt. Greek yogurt is more concentrated than regular yogurt, which means it typically has almost double the protein. This makes it particularly beneficial if you have diabetes because protein keeps you fuller for longer, keeping hunger at bay. Another benefit of Greek yogurt is that the process of straining the yogurt reduces the carbohydrate content compared to regular yogurt, making it a good choice for managing diabetes. Additionally, Greek yogurt has a thicker, creamier texture than regular yogurt, which makes these overnight oats a delight to eat. It also makes Greek yogurt a versatile ingredient in cooking and baking, as it can substitute for higher-fat items like cream cheese or sour cream.
  • Chia seeds: Chia seeds are truly a superfood that add a lot of texture and fiber to these overnight oats.
  • Fruits: I have added blueberries, which are an excellent choice for managing diabetes. However, these overnight oats go well with other berries, such as strawberries, blackberries, and raspberries.
  • Sweetener: This is optional, and I use allulose as my sweetener of choice.
  • Vanilla extract: this is totally optional, but it adds a lot of flavor to this recipe.
Overnight oats for diabetics breakfast - ingredients
Ingredients for overnight oats for diabetics breakfast

How to make overnight oats for diabetics

  • Combine oats, milk, Greek yogurt, sweetener, chia seeds, peanut butter, and vanilla extract in a jar or a container that has a lid.
Overnight oats for diabetics breakfast add ingredients
Overnight oats for diabetics breakfast – Add ingredients to a bowl.
  • Mix the ingredients thoroughly. Let the mixture stand for 5 minutes, and then stir it once again. Store this in the refrigerator for an overnight soak. If time is a constraint, a shorter soak period of 4-5 hours is also fine.
Overnight oats for diabetics breakfast mix ingredients
Mix the ingredients thoroughly to combine
  • When you’re ready to eat, remove the lid and stir the oats well. If the consistency is too thick, a bit more milk can be added to make the mixture smoother.
  • Top the overnight oats with blueberries. You can also add other fruits, nuts, and semi-sweet chocolate chips as toppings for your overnight oats. You can eat the oats directly from the jar, or you can transfer them to a bowl for serving.
  • Stored in an airtight container, these overnight oats should remain fresh for up to 5 days in the refrigerator.
Ready to eat overnight oats for diabetics breakfast
Ready to eat overnight oats for diabetics breakfast
Overnight oats for diabetics breakfast

Overnight Oats for Diabetics

8f7236c9626d7dcca9cca39f75b7f03fArchana Singh, PhD
Overnight Oats for Diabetics recipe is a delicious, nutritious, and incredibly easy-to-make breakfast option that you can prepare the night before. It is made with heart-healthy rolled oats, milk, protein-packed Greek yogurt, fiber-filled chia seeds, and a dash of vanilla extract
5 from 3 votes
Prep Time 5 minutes
Cook Time 8 hours
Course Breakfast
Cuisine American
Servings 2
Calories 321 kcal

Ingredients
  

  • 1/2 cup rolled oats
  • 1 cup low fat milk any milk of your choice
  • 1/3 cup nonfat Greek yogurt
  • 2 tbsp chia seeds
  • 1/2 cup blueberries frozen or fresh
  • 2 tbsp peanut butter
  • 1-2 tsp sweetner optional
  • 1/2 tsp vanilla extract optional

Instructions
 

  • Combine oats, milk, Greek yogurt, sweetener, chia seeds, peanut butter, and vanilla extract in a jar or a container that has a lid. Mix the ingredients thoroughly. Let the mixture stand for 5 minutes, and then stir it once again. Store this in the refrigerator for an overnight soak. If time is a constraint, a shorter soak period of 4-5 hours is also fine.
  • When you're ready to eat, remove the lid and stir the oats well. If the consistency is too thick, a bit more milk can be added to make the mixture smoother.
  • Top the overnight oats with blueberries. You can also add other fruits, nuts, and semi-sweet chocolate chips as toppings for your overnight oats. You can eat the oats directly from the jar, or you can transfer them to a bowl for serving.
  • Stored in an airtight container, these overnight oats should remain fresh for up to 5 days in the refrigerator.

Nutrition

Calories: 321kcalCarbohydrates: 41gProtein: 15gFat: 15gSaturated Fat: 3gPolyunsaturated Fat: 5gMonounsaturated Fat: 5gCholesterol: 7mgSodium: 127mgPotassium: 465mgFiber: 8gSugar: 12gPhosphorus: 401mg
Keyword healthy overnight oats, Overnight oats for diabetics
Tried this recipe?Let us know how it was!

Are overnight oats good for diabetics

Yes, overnight oats can be a good breakfast option for individuals with diabetes when prepared properly.

Overnight oats are made with whole oats, which are a complex carbohydrate high in fiber, particularly a type of soluble fiber called beta-glucan. This fiber can help slow the absorption of sugar into the bloodstream and prevent sudden spikes in blood glucose, making it beneficial for blood sugar management.

Moreover, you can enhance the protein content of your overnight oats by adding Greek yogurt or a scoop of protein powder, which can contribute to feelings of fullness and further stabilize blood sugar levels.

For added flavor and nutrition, you could include a variety of nuts, seeds, and spices like cinnamon, which can further help in blood sugar regulation.

Overnight oats vs cooked oats

Both overnight oats and cooked oats have their own unique benefits and can be included as part of a balanced diet.

Overnight Oats:
1. Convenience: One of the main advantages of overnight oats is that they can be prepared the night before, saving you time in the morning. They’re also easy to grab on the go.

2. Cool and Refreshing: As they’re eaten cold, they can be a refreshing breakfast option, particularly in warmer weather.

3. Versatile: You can easily experiment with a variety of flavors by adding different fruits, nuts, seeds, and spices.

Cooked Oats:
1. Warm and Comforting: Cooked oats, such as porridge, are served warm, making them a comforting and satisfying option, especially in cooler weather.

2. Digestibility: Cooking can make oats easier to digest for some people. This is because the cooking process breaks down the starch in the oats, making it easier for the body to process.

3.Texture: Cooked oats have a soft, creamy texture, which can be more appealing to some people compared to the chewier texture of overnight oats.

In terms of nutrition, both overnight oats and cooked oats have similar profiles, provided you’re using the same type of oats (like rolled oats or steel-cut oats). Both are good sources of fiber, particularly beta-glucan, which can help control blood sugar and lower cholesterol levels.

The key to maximizing the health benefits of both overnight and cooked oats is to be mindful of your toppings and mix-ins. Opt for low-sugar options like fresh fruits, nuts, seeds, and spices, and avoid adding too much sweetener.
Ultimately, the choice between overnight oats and cooked oats comes down to personal preference, dietary needs, and lifestyle. You might even choose to alternate between the two for variety.

Archana Singh, PhD

Leave a Comment

Your email address will not be published. Required fields are marked *

Recipe Rating




*