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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.

 

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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

or
(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. 

NOTES

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.

 

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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)

Directions

    • 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

 

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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

Instructions

  • 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

 

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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.

 

Read How to Find Hidden Sugars

 

Looking for some great healthy Vegan recipes?

VeganGlobetrotter features healthy recipes, most are suitable for diabetics!

 

diabetes-inflammation connection

Diabetes-Inflammation Connection

Diabetes or Inflammation?

Research shows a diabetes-inflammation connection, but what is that relationship?

diabetes-inflammation connection

 

Some studies indicate that inflammation within the body might occur before diabetes. Does inflammation cause diabetes?

First, What is Inflammation?

According to Wikipedia:

Inflammation (from Latininflammatio) is part of the complex biological response of body tissues to harmful stimuli, such as pathogens, damaged cells, or irritants,[1]and is a protective response involving immune cellsblood vessels, and molecular mediators. The function of inflammation is to eliminate the initial cause of cell injury, clear out necrotic cells and tissues damaged from the original insult and the inflammatory process, and to initiate tissue repair.

The classical signs of inflammation are heat, pain, redness, swelling, and loss of function. Inflammation is a generic response, and therefore it is considered as a mechanism of innate immunity, as compared to adaptive immunity, which is specific for each pathogen.[2]

Inflammation may occur anywhere in the body, including within.

People diagnosed with diabetes typically have chronic inflammation before diabetes. This inflammation correlates to being overweight or obese. Many doctors believe that obesity leads to inflammation which then allows diabetes to develop in many individuals. However, not all developing diabetes are overweight.

Backing up another step, the standard American diet, SAD, contributes to the increasing rate of obesity in America and elsewhere. Diet drinks and sugar substitutes build on this health issue.

 

Health professionals encourage people to develop healthier lifestyles.

Chronic inflammation from lifestyle choices develops at any age and may start in early childhood in some people. To avoid the diabetes-inflammation connection, it’s important to build a healthy attitude. Some factors to consider are:

  • Regular exercise that is both aerobic and anaerobic. A combination of weight lifting and aerobics helps keep the body toned and healthy. For those with a normally active lifestyle, a gym membership might not be necessary. Daily gardening, for instance, provides good exercise while enjoying fresh air.
  • Proper rest includes at least 7 hours of peaceful sleep and perhaps a short power-nap when needed. Need some tips for better sleep? See this article from Dr. Mercola.
  • Very nutritious foods, as close to their natural state provide the nutrients your body needs. Research continues to show the need for a diet that features plant-based foods as the center.
  • Avoiding sugars and artificial sweeteners, as well as simple carbs, is essential. These provide the food for inflammation. Avoiding them helps starve inflammatory issues and allows the body to return to a healthy, balanced state. Remember to watch for hidden sugars, too!

How can we avoid developing the diabetes-inflammation connection?

Developing a lifestyle that encompasses whole foods, close to their natural state provides a strong dietary base. In addition, omit all sugars, artificial sweeteners, and simple carbohydrates. Further, enjoy your foods raw or lightly cooked whenever possible.

 

Interested in recipes? See those at VeganGlobetrotter.com

 

diabetes-inflammation connection

 

hidden sugars in food

How to Find Hidden Sugars In Food

Healthy? Find the Hidden Sugar in Your Food

Finding the hidden sugars in food helps your journey to better health. You avoid any sugars to your food. However, what about those hidden sugars?

hidden sugars in food

According to Forbes, Americans consume a very unhealthy three pounds of sugar a week, amounting to 500 calories a day. ‘

Sodas account for about a third and other sweetened drink, candy, cakes, and cereals comprise about a quarter of this consumption.

However, that leaves about 1.25 pounds per week in other sugars. Where do we find these hidden sugars in food?

 

Sugar is addictive

hidden sugars in food

Scientists have discovered that sugar is as addictive and stimulates the same pleasure centers of the brain as cocaine or heroin. When we consume sugar, we feel a surge of energy or a high. Unfortunately, that surge does not last for long and we find ourselves feeling worse than before.

Food manufacturers use this fact to ensure we continue enjoying their products. Additionally, sugar helps with the color and texture of processed foods. It also extends the shelf life of many products.

 

 

Also Read: Diabetes-Inflammation Connection

 

hidden sugars in foodSearching for hidden sugars in food

So how do we find these sugars that lurk in our foods? Let’s start with these hints.

 

  1. Sucrose sounds simple. And it is. It’s simply table sugar! Also known as cane sugar, sucrose is half glucose and half fructose. While glucose can be metabolized by every organ, the liver alone must break down fructose. Consumption of fructose leads to weight gain and many health issues.
  2. Evaporated cane juice isn’t any better. Derived from sugar cane syrup, it provides the same problems.
  3. Brown rice syrup, often labeled as organic, might sound healthy. After all, brown rice is good for you, right? Unfortunately, it’s still sugar. Additionally, even organic might contain arsenic.
  4. High Fructose Cane Syrup reveals its nature in its very name. Studies confirm its link to diabetes and obesity. Avoid this one!
  5. Fruit Juice, whether from concentrate or not, still contains sugar. Whole fruit is high in fiber which helps slow down the metabolism of the sugar, allowing your body to absorb it slowly. Take away the fiber and you are left with sugar juice. Skip the juice and grab an apple. An added bonus with the whole fruit is that it leaves you feeling full longer.
  6. Other additives ending in –ose, should also be avoided. Like sucrose, glucose and fructose,  galactose, maltose, dextrose and lactose are all sugars. Some occur naturally in foods, such as lactose in dairy products. But sugar is sugar. You will find them in many processed foods. Manufacturers use them as with other sugars. Read labels carefully!
  7. Agave Nectar, considered by some as a natural sugar, frequently finds its way into natural baked goods. But agave nectar is not a health food. Higher in fructose than cane sugar, it doesn’t contain any more antioxidants or minerals than the other sugars. In fact, says Andrew Weil, MD, founder and director of the Arizona Center for Integrative Medicine at the University of Arizona, agave is 85 percent fructose. “Agave’s probably one of the worst,” Dr. Weil says. However, it does have a lower glycemic load than other sweeteners, so it causes a less drastic spike in blood sugar. Its extra sweet flavor also allows you to use a bit less for the same flavor.
  8. Blackstrap Molasses actually contains a fair amount of nutrients including vitamin B6, manganese, calcium, copper, selenium and a good dose of iron. Unfortunately, it is still sugar and must be treated as such.
  9. Maple Syrup or Sugar is a favorite with vegans. However, maple syrup offers the same sugar spike and health components.

But where are these additives lurking?

Reading labels brings a new appreciation for what you have been eating and drinking! It might even convince you to give up some favorites.

  1. Condiments like ketchup and barbecue sauce often contain more sugar than they do tomatoes. Additionally, look for a mixture of the worst sugars, including high fructose cane syrup, often abbreviated as HFCS. An attempt to find a healthy condiment leaves you completely frustrated.
  2. Yogurt is a healthy food, right? Well, read the label. Yes, you will usually find a high dose of sugar in all of your favorite brands.
  3. Pasta Sauces, Gravy Mixes contain a surprising amount of sugar and salt. Consider making your own at home. You might even choose to can your own versions for an quick and easy meal.
  4. Salad Dressings, like condiments and sauces, often contain added sugars. Make your own at home for a fresh, custom made flavor addition.
  5. Dried Fruit is a concentrated sugar source. Additionally, some dried fruit has an added sugar coating. Reach for that fresh fruit instead!
  6. Granola Bars and their other health food cousins often have dried fruit and added sugars. Bring the family together to make a homemade version
  7. Instant Oatmeal as well as other breakfast cereals, usually contain a hefty amount of added sugar. Oatmeal is a diabetics best friend. Make it fresh with oats in just minutes, adding a little fresh fruit for flavor. You’ll save money while avoiding all that sugar!
  8. Canned Foods come packed in added sugars. If fresh fruit is not an option, look for frozen or canned without any added sugars, including fruit juice. Failing that, drain and rinse before using.
  9. Cole Slaw, Baked Beans, and other sides usually contain large amounts of sugars in various forms. Make your own at home or opt for a steamed vegetable.
  10. Restaurant foods often contain heavy amounts of sugar, salt, fats, and possibly MSG. While they won’t come with a label, you can often choose food without gravy and sauces. Breads and even breading coating often add sugar. Look for meals prepared fresh and request that such additives be omitted.

 

Avoiding hidden sugars in food requires reading labels

Read labels, ask what is included, and be prepared to make changes to reduce your overall sugar intake. It is possible avoid hidden sugars in food by being diligent. When in doubt, find recipes to try at home!

VeganGlobetrotter.com offers healthy, vegan recipes from all over the world!