Category Archives: oats

oatmeal breakfast ideas

Low Sugar Oatmeal Breakfast Ideas

Eating oats everyday helps reduce blood sugar

Diabetics and pre-diabetics continue searching for healthy, low-sugar foods to enjoy throughout the day. Our low sugar oatmeal breakfast ideas offer suggestions on managing the first meal of the day.

What You Will Find in this Article

  1. Why oats offer some of the best nutrition for blood glucose control
  2. Pros of eating oats every day
  3. Cons of eating oats every day
  4. Our Low sugar oatmeal breakfast ideas and recipes

Why Oats offer great nutrition

Oats contain a hefty dose of nutrients. In addition, with a glycemic index of 45-55 (steel cut and whole varieties) they offer tremendous benefits to stabilizing blood sugar in everyone, including diabetics. Further, this benefit aids both type 1 and type 2 diabetics.oatmeal breakfast ideas oats for diabetics

Additionally, the low fat, high fiber profile aids in maintaining a healthy weight. With no cholesterol, the benefits continue to shine.


For Best Nutrition

Choose either steel cut oats or whole oats for lowest glycemic index. Scottish oats and old-fashioned rolled oats provide the next best choice. Avoid quick oats and flavored, pre-packaged oats. While they have a mid-range glycemic index, or GI, the slightly higher GI value works against you. Further, pre-packaged oats usually contain added sugars and other additives.

When looking at the glycemic index, remember that generally, the more processed a food, the higher the GI. Opt for foods as close to their natural state as possible.


Types of Oats: What’s the Difference?


Benefits of Eating Oats Every Day


  • Contains high fiber combined with low glycemic index to help regulate blood sugar.
  • The fiber with no cholesterol benefits your heart.
  • Provides a quick, easy meal.
  • The high fiber helps maintain a healthy weight by making you feel full longer
  • Provides a good source of long-term energy.
  • The fiber helps maintain a healthy digestion
  • Good source of antioxidants
  • Good source of protein, fiber, and low fat.
  • Oats are quite versatile. Use them in a variety of ways!


Cons of Eating Oats Every Day


  • Oats can present a problem for people with gastroparesis.  Therefore, we suggest you discuss this with your doctor.
  • Bloating or flatulence may occur due to high fiber. Eating smaller amounts and building up a tolerance seems to help.



Oatmeal Breakfast Ideas


Our first recipe offers a simple approach that can take on so many variations. Customize it to your personal favorites. Also, change it up for different flavor combinations! Although

Although our large family usually needs two large slow cookers for dinners, we use a smaller version for this oatmeal. We like this  Elite Gourmet 1.5 quart slow cooker   which makes a perfect 4 servings.

***Note the difference in amounts, depending on the type of oats you are using.

oatmeal breakfast ideasEasy Overnight Oatmeal

(serves 4)
2 cups old fashioned rolled oats
4 3/4 cups water

(serves 2)
1 cup steel cut oats
4 cups water

Mix oats and water in slow cooker.

Add 1 T or more, your choice of:

  •  cinnamon (We prefer Ceylon Cinnamon) See Notes Below
  •  chopped nuts- our favorites are walnuts and almonds.
  • seeds such as sesame, sunflower or pumpkin

and 1/2 cup or more of your favorite

  • Berries provide antioxidants, other nutrients. In addition, they act as a natural sweetener.
  • Chopped Apple sweetens and boosts nutrition. Cinnamon and apple trigger a calming effect in most people

and set for 8-9 hours. Double or half the amounts, depending on the size of your cooker. 


Cinnamon contains many antioxidants and anti-inflammatory properties and reduces the risk of heart disease. Also, health professionals believe it improves sensitivity to insulin and helps lower blood sugar levels.

Stove Top Version

Follow package directions to make a stove top version, if you prefer. We think it helps start our morning with a bit of calming peace when we awaken to cinnamon and fruit aromas.



Next on Oatmeal Breakfast Ideas, a terrific smoothie! Smoothies make easy, quick meals or mid-day snacks.  However, we suggest you use this recipe as a template. Change the berries, add a banana or protein powder, or even a little cacao powder. Make it uniquely yours!

Mixed Berry Smoothie


oatmeal breakfast ideasIngredients

  • 1 cup unsweetened vanilla Almond Milk 
  • 1/4 cup steel cut or old-fashioned oats (not quick oats)
  • 1 cup frozen mixed berries or berries of your choice
  • tsp of Ceylon Cinnamon
  • 1 tsp cacao powder  or 1 scoop Protein or meal powder (we like Orgain)
  • seeds, nuts, or nut butter (try almond butter)


    • Either soak oats overnight in the milk or blend in a grinder before starting
    • Put all ingredients in a blender
    • Pulse to desired consistency. Add ice, if needed
    • Enjoy fresh!
    • Makes 1 serving



Muffins, freshly baked, create an irresistible snack or breakfast treat. This oatmeal breakfast idea may also find its way to the dessert tray. As with our other recipes, feel free to change out the berries for your favorites. By altering these flavors, you create a new taste!


Berry-Good Muffins


oatmeal breakfast ideasIngredients

  • 1.5 cup oat flour
  • 1/2 cup wheat flour (white wheat works well, too or just add more oat flour)
  • 2 tsp baking powder
  • 1 tsp baking soda
  • 2 tsp cinnamon
  • 1/2 tsp nutmeg
  • ¼ tsp salt
  • 2 T almond butter
  • 1.5 cup unsweetened applesauce
  • 1/4 cup raspberries or strawberries
  • ¾ cup blueberries
  • 1/2 cup walnuts or almonds, chopped


  • Mix all dry ingredients in a large mixing bowl
  • Mix the wet ingredients in another smaller bowl
  • Combine the wet and the dry and mix until combined
  • Fold in berries and nuts
  • Use muffin paper cups to avoid using any spray or oil
  • Use a tablespoon to drop level spoonfuls into a muffin pan
  • Fill each cup at least ¾ full.
  • Bake at 350 degrees for 20 min




Try our oatmeal breakfast ideas!

We hope you find these recipes as healthy and delicious as we do!  Additionally, we invite you to submit your best breakfast ideas, too.

We’ll be adding recipes frequently; please subscribe to receive our updates.


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