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. 

A bowl of 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 in energy, hungry, and irritable hours later. ¹

Carbohydrates paired with protein and fats give a smoother post-meal glucose curve than carbohydrates alone. ^{2, 3}

Pair wisely with these tasty swaps: 

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

• 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 start your day with steadier glucose. 

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

A final note from Lingo 

If you’re planning on making overnight oats your first meal of the day, including some protein and healthy fat in the mix can make for a more filling and satisfying breakfast, whilst also lessening its impact on your glucose. 

You can see how overnight oats and other foods affect your glucose levels with a continuous glucose monitor (CGM) like Lingo. You’ll gain personal insights into the effects of what you eat, which can help you to make the right choices for your body.  

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