My Dad would make oatmeal nearly everyday for work when I was a kid. Oats, butter, cinnamon – so simple, so quick, so delicious. Enter a new era of oats! Overnight oats are all of the classic oats and more with the creaminess, toppings, and ease.
Overnight oats are a great option for breakfast or brinner (breakfast for dinner), even if you have diabetes, kidney issues, or cardiac issues. Oats provide fiber called beta-glucan, phosphorus, calcium, potassium, and magnesium.
What is the healthiest breakfast for a diabetic?
The healthiest breakfast for a diabetic contains a balance of carbs, protein, fat, and fiber. You could think of it as 45% carb, 30% protein, and 25% fat with as much fiber as you can muster. Most people enjoy overnight oats for breakfast, and this can be a very healthy option for those with diabetes.
Are overnight oats good for diabetics?
Yes! Overnight oats are a perfectly fine choice as a meal for someone with diabetes. You can keep the oat portion smaller, like ⅓ or ¼ cup, to cut down on carbs while using greek yogurt for protein and a small amount of maple syrup for sweetness.
Certain toppings or mix-ins can add a lot or a little amount of carbohydrates. Adding nut butter or another healthy fat as a topping would be a great option to keep carbs down.
Overnight oats are a fantastic meal choice for diabetics or anyone with the following criteria being met:
High in fiber: The oats and any added seeds provide a fiber source, which helps with digestion and keeps you feeling full for longer.
Customizable: You can adjust the ingredients based on your needs and taste preferences.
Packed with protein: The oats, milk (or plant-based milk), and yogurt provide protein to fuel your day. Add nuts, seeds, or nut butter for even more protein.
Packed with antioxidants: Many fruit and spice variations add antioxidant-rich ingredients that promote overall health.
Convenient: With a quick preparation the night before, overnight oats are ready when you are, making them perfect for busy mornings or meal prepping.
Are overnight oats too high in carbs?
No, overnight oats are not too high in carbs if you create a low carb base and are mindful of mix-ins or toppings. Most recipes will need to be changed slightly to lower the total carbohydrate amount, but this is easily done and still results in a delicious end-product.
As you can see below, the base of overnight oats can be tweaked with lower carb options, like a smaller oat portion and almond milk. Then you can add high protein choices, like greek yogurt, and good fiber choices, like chia seeds, as a mix-in or topping to help balance glucose levels.
How to prepare oats for diabetics
It’s all about the details. Find a base that you enjoy and change the ingredient amount or type to create a lower carb version. For example, a common base for overnight oats is rolled oats, cow’s milk, yogurt, chia seeds, and honey. Now, let’s check the carbs:
- ½ cup rolled oats (27 grams carb)
- ½ cup cow’s milk (6 grams carb)
- ¼ cup plain yogurt (6 grams carb)
- 1 Tbsp chia seeds (4 grams carb)
- 1 tsp honey (6 grams carb)
This base provides approximately 49 grams of carbs, which is fine, especially if you had nuts or nut butter as a mix in (or some other fat or protein) versus more carbs. Place all 5 ingredients into a bowl or glass and mix. Leave in the fridge overnight and then top with desired toppings.
Let’s try to make the base even lower in carbs, though, while keeping fiber, protein, and flavor high.
- ⅓ cup rolled oats (18 grams carb)
- ⅓ cup unsweetened almond milk (0.8 grams carb)
- ¼ cup Oikos triple zero vanilla yogurt (2.7 grams carb)
- 1 Tbsp flaxseeds (3 grams carb)
- 1 tsp maple syrup (4.4 grams carb)
By changing the milk, yogurt, and sweetener while adding flaxseed, the total carb count is about 29 grams. Now there is room for additional carbs in the toppings, like fruit or chocolate. My overnight oats guide can help with over 10 recipes, like carrot cake, PB&J, and blackberry matcha.
A couple other considerations would be the yogurt and the liquid. I recommend a low carb yogurt, like plain greek or looking at the label of a flavored one to keep carbohydrates to around 6 grams per serving. The liquid can be unsweetened almond milk, a protein shake, or these yogurt drinks to also keep carbs low.
Additional Tips for The Best Overnight Oats
- Adjust the liquid-to-oat ratio.
If you prefer thicker oats, use less liquid. For creamier oats, increase the liquid slightly.
- Make them in jars or containers.
This makes it easier to grab and go, and it helps with portion control.
- Top them off.
Add fresh fruit, nuts, seeds, or a drizzle of honey right before you eat to add extra flavor, nutrients, and texture.
- Meal prep.
Make several servings at once for an easy meal option throughout the week. - Choose the Best Oats.
Rolled or large flake oats work best—they absorb liquid well while maintaining texture. Avoid instant oats (too mushy) and steel-cut oats (too chewy).
Overnight oats without chia seeds
If you don’t have chia seeds or if you don’t like them, no worries. You can still have a delicious overnight oat creation without them. Chia seeds have a healthy profile as well as alternatives like flaxseed and hemp hearts, but you could even eliminate this ingredient altogether.
Flaxseeds, hemp hearts, and chia seeds all have a similar calorie and macronutrient profile, except for carbs. For 1 tablespoon, all have around 50 calories, 4 grams of fat, and 2 grams of protein. Hemp hearts have the lowest carbs at 0.5 grams, while chia seeds have 4 grams and flaxseed has 3 grams.
I recommend choosing one of these three based on what you already have in your kitchen, which is easiest for you to find, which is cheapest for you to buy, and what you enjoy taste-wise.
Chia seeds create a gel around themselves when placed in liquid, flaxseed has a mild nutty flavor, and hemp hearts have been described as a combo of sunflower seeds and pine nuts.
Here are some recipes that do not include chia seeds but may still need tweaks for lowering the total carbohydrate content:
- https://www.sunglowkitchen.com/overnight-oats-without-chia-seeds/
- https://pcosnutritionistalyssa.com/overnight-oats-without-chia-seeds/
- https://nutritiontofit.com/peanut-butter-overnight-oats-without-chia-seeds/
Conclusion
Overnight oats are a healthy breakfast choice for diabetics and do not have to be a high carb meal. By choosing lower carb food items for a base and wisely choosing add-ins or toppings, you can enjoy overnight oats at any time as someone who has diabetes.
Prioritize unsweetened milk, greek yogurt, chia seeds or flaxseeds or hemp hearts in the base, and use nuts and other healthy additions that contribute to better blood sugar management. It can be as simple as adding more protein and fiber or using a smaller portion of oats for glucose balance.
Don’t like an ingredient listed in the base above? No problem. Omit it or find an alternative you do enjoy. To further eliminate any guesswork, I have compiled 10 overnight oat recipes with other helpful tips in an easy download, which is sure to increase your enjoyment and flavor.
If you want more diabetic-friendly recipes to help with balancing blood sugar or you want to speak to a dietitian specializing in diabetes, please don’t hesitate to contact me!
