Hearty Oatmeal Recipe: A Protein-packed and Diabetes-friendly Breakfast

First popularized over a century ago by diabetes specialist Carl von Noorden, oatmeal days are making a comeback thanks to their ability to improve insulin sensitivity and reduce blood glucose levels and insulin requirements.^1,2

The term refers to a short-term dietary practice where meals consist mainly of whole-grain oats, which can positively affect blood sugar management.³ Additional research has shown that oatmeal, rich in beta-glucans (a type of soluble fiber), lowers blood glucose levels, slows carbohydrate absorption, and reduces insulin resistance when eaten consistently.^4,5 These benefits make oats a fantastic ingredient for everyone, especially those managing blood sugar levels.

While our hearty oatmeal recipe is more indulgent than the strict no-fat, no-protein regimen of traditional oatmeal days, it retains the essence of a wholesome and blood sugar-friendly breakfast. 

• ¼ cup steel-cut oats (rich in beta-glucans to help stabilize blood sugar)⁶
• ¾ cup water
• 1 egg (protein-packed to keep you full and add a creamy texture)
• ½ cup blueberries (low glycemic and full of antioxidants)
• ½ cup strawberries (or fruit of choice)
• ¼ apple (naturally sweet and rich in fiber)
• 1 tbsp almond butter (optional for added flavor and healthy fats)
• ¼ tsp cinnamon
• Pinch of salt

1. Prepare the oats:
   In a small saucepan, bring water to a boil, then stir in the oats. Reduce heat and let simmer for about 5–7 minutes, or until the oats reach a thick consistency. For a nutty depth of flavor, you can dry-toast the oats in the saucepan for 1–2 minutes beforehand.
2. Chop the fruit:
   While the oats are cooking, cut the apple and strawberries into bite-sized pieces.
3. Incorporate the egg:
   Once the oats have absorbed most of the water, reduce the heat to low. Crack the egg directly into the pot and stir constantly until it’s fully cooked and blended into the oats. This gives the oatmeal a rich, creamy texture while also enhancing the protein content.
4. Assemble your bowl:
   Pour the warm oatmeal into a bowl. Top with freshly chopped apple, strawberries, and blueberries. Add almond butter (if desired) and sprinkle cinnamon on top for a finishing touch.

• Calories: 333
• Protein: 13 g
• Fat: 15 g
• Carbohydrates: 41 g
• Fiber: 8 g
• Sodium: 226 mg

• Add variety: Switch out strawberries for raspberries, bananas, or your favorite fruit. If you'd like to recreate a stricter oatmeal diet day, skip the egg and almond butter and opt for some added fresh veggies like cucumber or turnip for a savory twist.^1,3
• Batch cooking: Triple the recipe for easy breakfast meal prep throughout the week. Store pre-portioned servings in airtight containers in the fridge; simply reheat as needed.
• Flavor twists: Add sweeteners like stevia, cacao powder, or a pinch of nutmeg to bring out new flavors while keeping the dish healthy.

Resources

1. Andreas Storz M, Iraci F. Short-Term Dietary Oatmeal Interventions in Adults With Type 2 Diabetes: A Forgotten Tool. Can J Diabetes. 2019 Sep;S1499267119306604. Available from: https://doi.org/10.1016/j.jcjd.2019.08.020 
2. Paudel D, Dhungana B, Caffe M, Krishnan P. A Review of Health-Beneficial Properties of Oats. Foods. 2021 Oct 26;10(11):2591. Available from: https://doi.org/10.3390/foods10112591 
3. Vuong PN, Berry C. Atherosclerosis. In: Vuong PN, Berry C, editors. Pathol Vessels [Internet]. Paris: Springer; 2002 [cited 2024 Mar 27]. p. 69–88. Available from: https://doi.org/10.1007/978-2-8178-0786-7_4