Is Oatmeal Good For People With Diabetes?
Oatmeal, also known as porridge, is a popular breakfast food made from oats. There are several different types of oatmeal including rolled oats (old-fashioned), instant, and steel-cut. All oatmeal starts with whole raw oats, which are harvested and cleaned. The outer shell, or hull, is removed, leaving the edible grain or "groat" behind. People can buy and consume oat groats, but they need to be cooked for 50-60 minutes to soften. Steel-cut oats are made when the groats are chopped with a metal blade. Steel-cut oats cook more quickly - about 20-30 minutes - because they are further broken down. Rolled oats or old-fashioned oatmeal is made by steaming and rolling the groats into flakes. This cuts cooking time down to 3-5 minutes. Instant oats or "quick oats" are made by further steaming and rolling the oats, bringing the cook time down to as little as 30-60 seconds. The texture of steel-cut, old-fashioned, and instant oats differs widely, and which one is best is a personal preference. People who have tried quick oats and not enjoyed their softer texture should try the hardier steel-cut oats. The nutritional profile of each cut of oats is the same when they are plain. However, many instant oats have added sugar and flavorings and are often high in sodium. Also, the higher the level of processing, the quicker the speed of digestion, and the higher the glycemic index, a measure of how quickly blood sugar rises when eating. How does oatmeal affect people with diabetes? Oatmeal is mainly a source of carbohydrate. Carbohydrates are converted to sugar when digested and increase sugar levels in the bloodstream. Carbohydrates that have fiber cause a slower release of sugar into the bloodstream, lowering the potential spike in blood sugar after a meal. A diet that is high in proc Continue reading >>
Baked Overnight Oatmeal Recipe For Diabetics
Preparation time: 15 minutes. Baking time: 40–45 minutes. Chilling time: 7–8 hours. Ingredients 1 cup unsweetened applesauce 1/4 cup Splenda artificial sweetener 1/4 cup packed brown sugar 1/2 cup liquid egg substitute 3 cups skim milk 2 teaspoons baking powder 1/8 teaspoon salt 1/2 teaspoon cinnamon 1/2 teaspoon vanilla extract 3 cups quick-cooking oats 1 cup dried cranberries or raisins (loosely packed) Cooking spray Directions Combine applesauce, Splenda, brown sugar, egg substitute, milk, baking powder, salt, cinnamon, and vanilla extract in a bowl; whisk well. Stir in oats and cranberries or raisins. Coat an 8″ x 8″ baking pan with cooking spray. Spoon in oatmeal mixture and spread evenly in pan. Cover with plastic wrap and refrigerate for 7–8 hours. Preheat oven to 350°F. Uncover and bake oatmeal for approximately 40–45 minutes, or until set. (Oatmeal is set if it stays in place when the pan is tilted.) Cut into 9 bars. Serve warm, alone or sprinkled with walnuts and drizzled with sugar-free maple-flavored syrup or milk. Refrigerate leftovers. Reheats well in the microwave. Yield: 9 servings. Serving size: 1/9 of recipe. Nutrition Facts Per Serving: Calories: 255 calories, Carbohydrates: 48 g, Protein: 9 g, Fat: 3 g, Saturated Fat: 1 g, Sodium: 187 mg, Fiber: 4 g Exchanges per serving: 2 starch, 1 fruit, 1/2 fat. Carbohydrate choices: 3. This recipe was developed by Tami Ross, a Diabetes Nutrition Specialist and Certified Diabetes Educator in Lexington, Kentucky. Disclaimer Statements: Statements and opinions expressed on this Web site are those of the authors and not necessarily those of the publishers or advertisers. The information provided on this Web site should not be construed as medical instruction. Consult appropriate health-care professional Continue reading >>
Overnight Oatmeal
Ingredients 8 cups water 2 cups steel-cut oats 1/3 cup dried cranberries 1/3 cup dried apricots, chopped 1/4 teaspoon salt, or to taste Directions Combine all ingredients in slow cooker with lid. Turn heat to low. Cook 7-8 hours. Ingredients 8 cups water 2 cups steel-cut oats 1/3 cup dried cranberries 1/3 cup dried apricots, chopped 1/4 teaspoon salt, or to taste Directions Combine all ingredients in slow cooker with lid. Turn heat to low. Cook 7-8 hours. Continue reading >>
Does Eating Rice Three Times A Day (breakfast, Lunch And Dinner) Cause Diabetes?
Isn't it obvious ???? Each additional daily serving of white rice, may increase the risk of Type 2 diabetes by 10%. Those who ate the highest amounts of white rice had a 27% higher risk of diabetes than those who ate the least. But it also depends on type of rice like Basmati has higher (Glycemic Index) GI than commonly consumed rice varieties in India . Glycemic Index Comparing the glycemic index of different carbohydrates can help you understand how quickly they can raise your blood sugar levels. Foods with a high glycemic index of 70 and above cause your blood sugar levels to peak within a short period of time, which is damaging for your blood vessels and nerves and can, over time, contribute to heart disease, kidney disease, blindness and stroke. Foods with a medium or low glycemic index, below 69 and below 55, respectively, are better options for diabetics. White rice typically has a glycemic index between 72 and 83, while the glycemic index of brown rice varies between 48 and 62. Best White Rice Choices If you enjoy the taste of white rice, white basmati and Moolgiri rice are better options for you because of their lower glycemic index rating of 53 to 54. If you can't find these more exotic varieties, you can prepare regular white rice as usual, but refrigerate it for at least 16 to 20 hours before eating it. The refrigeration of some cooked carbohydrates transforms part of them into resistant starches. The higher resistant starch content of refrigerated white rice lowers its glycemic index to 53. White rice with a glycemic index value below 55 will have a more gentle effect on your blood sugar levels and diabetes. Also, white rice is not the only red flag for a diabetes-prone diet. People should try to make a switch from eating refined carbs like white rice and w Continue reading >>
Overnight Oatmeal
Hands down one of my FAVORITE and most popular recipes to make! Mornings can be the busiest time of the day. This is why most Americans run through Starbucks for something quick or (gasp!) other fast food restaurants. Unfortunately, if you’re trying to maintain or lose weight this is not the helping your efforts… at all! What to do next? Make something tasty that you can grab on your way out the door. Starting your morning with whole grains and protein is one of the best things you can do with your body. On top of this being an overall nutrition powerhouse, you make this the night before (hence the name “overnight oatmeal”). So there is no fuss with making breakfast in the early morning. This is also excellent pre or post workout and carb friendly for those of you with insulin resistance or diabetes. This breakfast is full of healthy protein, complex carbohydrates, vitamins, minerals, fiber and antioxidants. What more could you ask for in a breakfast meal? I want to share my personal recipe with you, but feel free to swap different foods and/or milk choices as you like. Enjoy! xo Overnight Oatmeal INGREDIENTS: 1/4 cup dry, rolled oats (old fashioned or quick cooking oats are both ok) 1/4 cup unsweetened almond milk 1 scoop Vital Protein Collagen Peptides 1 scoop Naked Whey protein powder 2 Tbsp Chia seeds 1 Tbsp Hemp seeds Dash of cinnamon or TLC seasoning Inflammation Buster Pinch of pink Himalayan salt 1/2 cup blueberries (fresh or frozen) Topping: 1 Tbsp natural nut butter of choice (I use Costco’s brand natural almond butter) Directions: Mix everything together (except for the peanut butter). Stir well and store in the refrigerator overnight, or for at least 8 hours. Top with nut butter and enjoy. I really enjoy mine when heated in the microwave for 45-60 Continue reading >>
Problem Foods: Can Diabetics Eat Oatmeal?
Amy Reeder is a Certified Diabetes Educator with a master’s degree in nutrition from the University of Utah. She has worked in the diabetes field since 2005 and has been a Certified Diabetes Educator since 2007. There are several foods that share a common theme among people with diabetes: they wreak havoc on your blood sugar. Pizza, pasta, and cereal are a few. Oatmeal is another. Most people report a spike in blood glucose after eating oatmeal compared to other breakfast foods. Surprisingly, for such a simple food, oatmeal can be found in many different forms—instant, slow-cooking, flavored, unflavored, plain, and chock-full of toppings. Some of the flavored oatmeals, like apple cinnamon and maple brown sugar, contain as much as four teaspoons of added sugar. Combine that added sugar with the fact that some people with diabetes are more insulin resistant in the morning time and you have a recipe for challenging blood sugar control! If you do enjoy oatmeal for breakfast (or anytime) and it does cause your blood sugars to surge, here are a few tips that might work to even things out: Cook plain, whole oats, or steel-cut oats on the stove top. These oats have not been processed as much as instant oats and take longer to digest and absorb as glucose in the bloodstream. Try the overnight oats recipe below if you only have time to heat in the morning as opposed to cook. Add your own sweetener. If you like your oatmeal a little sweet, add a touch of Splenda, agave, or honey. A little goes a long way. And there’s a good chance you won’t add nearly as much as the company making the flavored stuff. A few berries or a bit of other fruit can add sweetness as well. Add some protein, such as nuts, seeds (flax, chia, sesame), nut butter, or plain yogurt. Protein can also help Continue reading >>
Overnight Refrigerator Oatmeal
This post may contain affiliate links. Please read my disclosure policy. Refrigerator Oatmeal is the perfect make ahead breakfast for a busy weekday! Fresh fruit, oats and protein packed yogurt layered and ready to grab and go any time of day! Refrigerator Oatmeal is pretty much the perfect on the go breakfast for any day of the week! Not only can the be made days ahead of time, they’re great for breakfast or even a burst of energy after hitting the gym. Mornings are always kind of busy around here trying to get everything together and get my daughter out to the bus in time. We try to make breakfasts quick and easy with things like breakfast cookies that are just prepped and ready! Refrigerator Oats definitely fit the bill for getting the family out the door with a full and happy belly! When I first saw these over at The Yummy Life several years ago I had to try them immediately! Since then I’ve created tons of my own versions (and I think everyone I know has a version of overnight oatmeal)! I make these quite often with yogurt and whatever fruit I happen to have on hand (or even frozen berries in a pinch). You can use any container or mason jar you have on hand (or even cups covered in plastic wrap)… no need to purchase special jars. Once jarred, we keep them in the fridge up to a week. I love to use an unflavored/plain yogurt as the base and add a bit of honey but any flavor will work perfectly in this recipe. The addition of oats makes these hearty and filling while chia seeds are little nutritional powerhouses. Keep in mind that while chia seeds can seem a little bit pricey, you only need a tiny bit and they last about a year in the fridge! You can also check your local bulk store or health food store to purchase just as much as you need! You can also add in t Continue reading >>
Spiced Overnight Oats With Applesauce And Chia
Afraid of eating oatmeal because of the carb count? I was too until I read The End of Diabetes by Joel Fuhrman, MD (affiliate link) and noticed that most of his breakfasts were oat-based. Variations of Spiced Overnight Oats with Applesauce and Chia have become a go-to in our house. I’ve been intrigued with the idea of soaking oats overnight for quite a while. The CompostMaster said he remembers his mother doing it when he was young, but when he asked her for instructions late in her life, she had no idea what he was talking about. Then I saw The Healthy Maven’s recipe for Pumpkin Spiced Latte Overnight Oats. I wasn’t particularly interested in the coffee aspect of the recipe, but I remembered having a bit of leftover pumpkin after making Pumpkin Pineapple Muffins, so I thought I’d give it a spin. I went to the refrigerator in search of the pumpkin and couldn’t find it anywhere. I finally asked the CompostMaster if he knew where it was. “Remember those mashed sweet potatoes I made the other night?” he said. “Guess what the secret ingredient was?” Still determined to try the oats, I substituted some of my incredibly easy to make Cinnamon Applesauce that was in the refrigerator and switched up the spices. I haven’t tried the original pumpkin flavor yet, but I’m extremely pleased with how my apple version turned out. The trickiest part about making spiced overnight oats is remembering to soak the oatmeal. I can’t tell you how many mornings I got up thinking we were going to have oatmeal and then realized I’d forgotten to soak the oats the night before. I ended up putting a sticky note on my cabinet to remind me. Make Spiced Overnight Oats Portable If you are the eat-breakfast-at-the-office type of person, this recipe is perfect for you. Mix it up i Continue reading >>
From Pre-diabetes To No Diabetes In Sight. This Guy Rocked It! + Overnight Steel Cut Oats
I’ve received many an email from people telling me what a bastard I am to mention weight loss as a benefit of eating a Whole Food Plant Based diet. I’m always happy to get these emails because I like hearing different viewpoints. From what I’ve gathered, there are a couple of directions that people generally take on the losing weight train. There are the people who stand up for Big is Beautiful and any mention of weight loss stems from a collective societal dictation based on unrealistic and contrived views on beauty and acceptance. (Say that three times fast) Then we have people who for whatever reason are pro weight loss. Maybe for people trying to sell stuff it’s an easy market to tap; maybe some people are hung up on supermodels, and maybe some people just feel better after they lose a few pounds. It’s different for everyone, and everyone’s view should be accepted, regardless of your take. But here’s the thing. There’s not a fine line, there’s a line the size of the Grand fucking Canyon between losing weight when one is already healthy, and losing weight to save one’s life or to add a great deal of quality to that life. The conversation about losing weight for actual health reasons transcends any conversation about whether or not the topic of weight loss puts a damper on people’s confidence and self acceptance in society. For some people, there’s no angle or agenda, losing weight for them means going from pre-diabetes to no diabetes, having high blood pressure to normal blood pressure and having high cholesterol to perfect cholesterol. So for me, mentioning weight loss as a benefit of eating a plant based diet isn’t just important; it’s really fucking important. There are people who have turned their entire world around by dropping extra Continue reading >>
How To Make Overnight Oats Without A Recipe
♦ 1,206 Save Here at Food52, we love recipes -- but do we always use them? Of course not. Because once you realize you don't always need a recipe, you'll make your favorite dishes a lot more often. Today: Calling all multitaskers! While you sleep, you can cook your oatmeal overnight in the refrigerator. There's no actual cooking -- and no actual recipe -- required. Multi-tasking always seems like a better idea than it is. It's just an innocent, time-saving technique until one day, as you're texting, listening to music, and writing an essay at the same time, you end up texting your mom about how annoying your mom is. Whoops! And when it comes to cooking and baking, some of the most egregious offenses occur when you don't give a recipe the attention it deserves (in my house: sugarless rice pudding is, unfortunately, a true story). Luckily, there is a way to cook and sleep at the same time. That might be a bit of an exaggeration, but it is true that you can cook your oatmeal overnight in the refrigerator with no actual cooking -- and no actual recipe -- required. This hands-off oatmeal is an endlessly customizable grab-and-go breakfast that will be waiting for you when you wake up. How to Make No-Cook Overnight Oats Without a Recipe 1. The only ratio you need to remember is 1:1. You'll soak 1 part rolled oats with 1 part liquid overnight. Use less liquid if you want thicker oatmeal, more if you like it runny. You can use water or any type of milk -- almond milk, soy milk, coconut milk -- and feel free to add a splash of cream, half and half, or even orange juice. More: Our 10 exciting oatmeal recipes prove that oats are good for so much more than porridge. 2. Sweeten and flavor the oatmeal with whatever appeals to you: honey, agave, jam, maple syrup, cinnamon, vanill Continue reading >>
No Bake Dairy Free Sugar Free Overnight Oats
No Bake Dairy Free Sugar Free Overnight Oats are perfect for summer and easy to make ahead before you head to the beach! Cold oatmeal might be something to get used to, but if you’ve never tried it and are ready to venture to the cold side, this recipe will make you coming back for more! Sweet, hearty and satisfying for a make ahead breakfast any day of the week. Make the night before and it will give you 4 -6 days worth of breakfasts if you’re eating them yourself or share. In the morning just grab a spoon and go! Top each with your favorite fruit or even add some yogurt over the top before adding the fruit you like. Fruits shown here are apricots, nectarine, blackberries and raspberries. This recipe is an adaption to my No Bake Overnight Mango Chia Oats. Nutrition Info {without fruit toppings} Servings: 4 (3/4 cup)* Calories per serving: 310* Fat: 10g* Cholesterol: 0mg* Sodium: 6mg* Carbs: 48g* Fiber: 11g* Sugars: 1g* Protein: 10g* Points+:8* OR Servings: 6 (1/2 cup)* Calories per serving: 206* Fat: 6g* Cholesterol: 0mg* Sodium: 4mg* Carbs: 32g* Fiber: 7g* Sugars: 0g* Protein: 7g* Points: 5* Other recipes you might enjoy: Continue reading >>
Kat’s Vegan Overnight Oats In A Jar (3 Minutes)
What’s the next best thing to someone bringing you breakfast in bed? Collecting a ready made breakfast from the fridge, obviously! These delicious, Vegan Overnight Oats in a Jar only take a couple of minutes to throw together, then ‘cook’ themselves overnight. Well not so much as cook, but soak I suppose. Whatever you want to call it, they’ll be ready for breakfast. Last month we posted this ‘How To Make Overnight Oats in a Jar Tutorial’ along with 28 Tasty Recipe Ideas from around the globe, and we also promised we’d follow up with some of our personal favourites. Without further ado, here’s Kat’s… Just grab a (clean!) jam jar or equivalent, and begin by putting the oats and chia seeds in the bottom. Add the almond milk and yogurt and give it a stir. That’s it for now. Bung it in the fridge ‘til morning. When it’s ready for the eating, throw in the chopped almonds, berries and a spoon of maple syrup, give it a stir… and you’re done! That’s it! Three minutes of prepping and you’ve got an amazing breakfast ready to go. You can even do both steps at the same time the night before to save even MORE time, though the almonds won’t be quite as crunchy. Health Benefits – Vegan Overnight Oats in a Jar This dish contains a bit of everything. Porridge oats themselves are excellent blood-sugar stabilisers and have well documented effects on diabetes patients (1). They’re a great way to start the day as they lower cholesterol and greatly reduce the risk of cardiovascular disease. On top of that, the sheer amount of fiber in the dish (61% of the RDA!) adds to these diabetes and heart disease benefits (2), as well as keeping you feeling full for longer – which can help with weight loss or staying slim. Chia seeds deserve a whole book to thems Continue reading >>
Overnight Oatmeal
Porridge, muessli or baked oatmeal are not the only ways to eat oats for breakfast. The easiest no-cook breakfast recipe out there is overnight soaked oats in a jar. Soaking enables the oats and flax seeds to absorb the milk (or yogurt or any other liquid) and soften. So there is no need for cooking at all. Continue reading >>
Oatmeal And Diabetes: The Do’s And Don’ts
Diabetes is a metabolic condition that affects how the body either produces or uses insulin. This makes it difficult to maintain blood sugar, which is crucial for the health of those with diabetes. When managing blood sugar, it’s important to control the amount of carbohydrates eaten in one sitting, since carbs directly affect blood sugar. The American Diabetes Association’s general recommendation for carb intake is to consume 45-60 grams per main meal, and 15-30 grams for snacks. It’s also important to choose nutrient-dense types of carbohydrates over refined and processed carbs with added sugar. This means that what you eat matters a great deal. Eating foods that are high in fiber and nutrients but low in unhealthy fat and sugar can help maintain a healthy blood sugar level, as well as improve your overall health. Oatmeal offers a host of health benefits, and can be a great go-to food for those with diabetes, as long as the portion is controlled. One cup of cooked oatmeal contains approximately 30 grams of carbs, which can fit into a healthy meal plan for people with diabetes. Oatmeal has long been a common breakfast food. Oatmeal is made of oat groats, which are oat kernels with the husks removed. It’s typically made of steel cut (or chopped), rolled, or “instant” oat goats. Oatmeal is cooked with liquid mixed in and is served warm, often with add-ins like nuts, sweeteners, or fruit. It can be made ahead and reheated in the morning for a quick and easy breakfast. Because oatmeal has a low glycemic index, it can help maintain glucose levels. This can be beneficial for people with diabetes, who especially need to manage their blood sugar levels. Oatmeal in its pure form may reduce the amount of insulin a patient needs. Oatmeal can also promote heart health, Continue reading >>
(healthy) Vittles And Bits
I am always hungry in the morning. But I don’t always have time to prepare a nutritious breakfast before I leave for work. That’s where overnight oats come in. These oats are the whole package–they taste amazing, you can make them ahead of time (in batches!), and they are really good for you. I mean, what more could you ask for in a breakfast? I can’t think of anything. Plus, you can make them in mason jars, which I LOVE. If you love mason jars too, be sure to check out these other mason jar friendly recipes: Baked Oatmeal (On-the-Go) and Chia Seed Jam. I’ve also been know to use really big mason jars for my Infused Beverages. I digress, back to Overnight Oats… One of the great things about Overnight Oats, is that you can customize them all you like. You just need a few basic ingredients, and then have fun mixing and matching the toppings. Here is your basic oats recipe: Ingredients: 1/4 cup rolled oats 1/4 cup milk of your choice (I prefer vanilla, unsweetened almond milk, but whatever you like will be fine) 1/4 cup plain, non-fat Greek yogurt (if you’re not going to add in any fruit or other toppings, I might suggest using a flavored Greek yogurt) 1/2 Tbsp chia seeds (these can be a bit pricey, but the bag you get will last a long time because a little goes a long way with these guys) 1 to 2 teaspoons of a sweetener of your choice (I usually use Agave nectar, but you could also use maple syrup, honey, or even brown sugar) Toppings of your choice: I like to use frozen fruit, chopped nuts, cocoa powder, dark chocolate chips, nut butters, etc–the possibilities are endless! *For the photos in this post, I did three different toppings: 1) strawberries and dark chocolate chips 2) blueberries and maple syrup as the sweetener 3) peaches and sliced almonds. **A Continue reading >>
