Overnight oats are a great on-the-go breakfast. But when it comes to having diabetes, it can be a challenge since oats are a high carbohydrate food. This can unfortunately spike blood sugars. However, there are ways to get around this and in fact, there are more pros than cons when it comes to eating oats with diabetes.
If you’re looking for diabetic-friendly overnight oats recipes, don’t worry – I got you covered! In this post, I’ll discuss the health benefits of oats for diabetes, what to look for in a recipe, and 5 recipes to try out.
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What are overnight oats?
In a nut shell, overnight oats involves soaking dry old fashioned oats in a liquid overnight making the oats more like an oatmeal. Oats in their liquid are placed into the fridge overnight making them a cold breakfast option. Now you might be thinking…cold oats? Gross. But you might be surprised! They are actually delicious.
However, if you don’t care for cold oats, you can always heat them up too after they’ve soaked overnight. This can be more desirable in the warmer months.
I would also advise against using steel cut oats as they do not tend to soak well overnight.
Health benefits of overnight oats for diabetics
Oats are a great fiber source. With that, carbohydrate foods that mostly consist of fiber can help with managing blood sugar.
Think of your blood sugar as an elevator when it comes to eating added sugar. It goes up very quickly (also known as a spike). Whereas fiber can make your blood sugar go up more like a staircase – just a bit slower meaning less spikes.
Another health benefit of overnight oats is that you can add protein. This can also help prevent blood sugar spikes. Some good protein additions include using a pre-made protein shake or Greek yogurt instead of milk and/or adding chopped nuts or chia seeds on top.
With the combination of protein and fiber, this is sure to keep your blood sugar levels more stable.
What to look for in a diabetic-friendly overnight oats recipe
Like I mentioned above, make sure your overnight oats have a good amount of protein to help offset the carbohydrates from the oats. Aim for at least 10g of protein per 1/2 cup serving of oats.
You’ll also want to look for less added sugar. Added sugars are a common culprit of high blood sugars – remember that elevator analogy I just mentioned? When making your own from a recipe, you can always choose to add in less honey or maple syrup which often raise blood sugars. Instead use fresh berries to add some sweetness.
While oats are already pretty high in carbohydrates, it can be a challenge to keep it on the lower end when you add in the milk too. Instead of cow’s milk, use soy or almond milk for less carbs.
5 diabetic friendly recipes for overnight oats
- Strawberries and Cream Overnight Oats – I recommend using this Chobani Less Sugar Strawberry yogurt for less added sugar
- Earl Grey + Blueberry Overnight Oats – Add more protein by using a vanilla pre-made protein shake such as Premier Protein
- Peanut Butter Overnight Oats – Add chopped nuts or seeds on top for an extra boost of protein
Wrapping it up
Having diabetes doesn’t mean you have to give up oatmeal because it’s high in carbohydrates. There are ways to make it diabetes friendly!
And in fact, oats are very healthy not only for blood sugar, but also for improving bowels helping you go to the bathroom easier. The fiber from oats can also help lower LDL cholesterol which is often something that a lot of people with diabetes also struggle with. So you can get a bigger bang for your buck by eating overnight oats.
Want more help managing your blood sugar? Check out my online course, The Blood Sugar Navigator!