Balance your glucose and level-up your overnight oats

Balance your glucose and level-up your overnight oats

Overnight oats are an easy, tasty breakfast option that can be prepped in advance. However, as oats are rich in carbohydrates, adding in the right toppings or mixtures is critical to keeping your glucose steady.

Traditional oats with flavoured oat milk, raisins, banana, and honey is tasty, but contains lots of carbohydrates and minimal protein. This sweet start to your day can spike your glucose, leaving you feeling low energy, hungry, and irritable hours later.

Carbohydrates paired with protein and fats give a smoother post-meal glucose curve than carbohydrates alone. (1)

Pair wisely with these tasty swaps:

  • Swap the oat milk for whole milk or full-fat Greek yoghurt. These contain more protein and less sugars. 

  • If you’re vegan, opt for a fortified, unsweetened nut-based milk, and double check the ingredients to avoid ones with added sugars.  

  • To increase the protein content, add high-quality protein powder to your porridge or mix in milled flaxseed, chia seeds, and chopped nuts.

  • Instead of raisins, dried fruit, and bananas, add berries, as these are lower in sugar.

A tasty recipe

Use a ratio of 1:1 for the oats and liquid. Mix the ingredients, cover, and leave in the fridge overnight. Divide the mixture into containers if you’re on the move, or portion into bowls for the following days. Having some in the fridge means you can always start your day with steady glucose.

By making these swaps, your breakfast will be far more satiating and improve your energy and focus. A great way to start all you days.

July 19, 2023


  1. Meng H, Matthan NR, Ausman LM, Lichtenstein AH. Effect of prior meal macronutrient composition on postprandial glycemic responses and glycemic index and glycemic load value determinations. Am J Clin Nutr. 2017 Nov;106(5):1246-1256.

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