9 Best Ways to Make Overnight Oats for Diabetes

Overnight oats are an affordable, nutritious, and practical way to prepare breakfast up to five days beforehand. Overnight oats offer similar versatility to smoothies. They can be eaten cold from the refrigerator or warmed quickly in the microwave.

For some people who skip breakfast or choose a less-filling or nutritious option, preparing breakfast at a less busy time can help them add beneficial foods to their eating plan and start their day well-fueled.

Keep reading to learn more about the nutritious benefits of overnight oats for people with (and without) diabetes, along with nine oatmeal variations and tips for making a perfect batch.

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Benefits of Overnight Oats for Diabetes

Oats are a unique whole grain that reduces cholesterol levels, blood pressure, blood sugar, and risk of developing type 2 diabetes and improves gut health. 

A review article published in 2021 compiled over 60 research studies on the health benefits of oats.

Oats contain a large amount of soluble fiber called beta-glucan. Soluble fiber dissolves in water, creating a gummy mixture in the intestines that reduces cholesterol levels, blood pressure, and blood sugar. 

A higher intake of whole grains (like oatmeal) reduces the risk of developing type 2 diabetes. Research on almost 200,000 adults shows that eating at least two servings of whole grains daily reduces type 2 diabetes risk by 29%. 

Eating oatmeal can improve the balance of good bacteria in just two weeks due to the beta-glucan present. One must use one cup of uncooked oats to achieve the beta-glucans 2.5-gram gut health benefit threshold.

Specific research on overnight oats from 2019 reveals that oats maintain their lower blood sugar impact and insulin response when soaked in skim milk overnight.

Now that you know some of the benefits of oats, you may be looking for some tasty recipes for overnight oats. Nine different ways are included to satisfy various flavor preferences, tastes, and allergies. 

9 Ways to Make Overnight Oats for Diabetes

You will surely find a desirable option or a new recipe to add variety to your overnight oat routine. 

Swap dairy milk for your preferred non-dairy option, and use gluten-free oats if avoiding gluten. Any nut add-ins can be removed or changed if you have nut allergies.

1. Classic Cinnamon Apple

This fall favorite is a hit for everyone who loves the sweet apple and cinnamon taste. 

This recipe uses old-fashioned oats, chia seeds, an apple, a ripe banana, vanilla, spices, and your preferred milk. 

Mix and divide among three glass jars or containers with lids. Add more toppings when ready to eat. 

2. Overnight Slow Cooker Steel Cut Oats

Using your slow cooker is a unique way to have a warm, filling breakfast ready when you and your family or guests wake up. 

This recipe uses steel-cut oats, your preferred milk, bananas, ground flaxseed, vanilla, cinnamon, and nutmeg. Steel-cut oats have more fiber and take a little longer to digest than other oats. They also take longer to cook than other oats.

Stir the ingredients in your slow cooker the night before, set the temperature low, and enjoy breakfast in the morning. 

3. Overnight Oatmeal Smoothie

You may want to have something different than oatmeal. Try adding three tablespoons of uncooked old-fashioned oats to your smoothie to gain the health benefits of oats. 

Combine the smoothie ingredients the night before and store them in the refrigerator. Simply blend in the morning. 

Try this smoothie option, which uses a frozen banana, almond milk (or preferred milk), old-fashioned oats, protein powder, cinnamon, and vanilla extract. 

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4. Chia and Overnight Oats

Adding chia seeds to your overnight oats creates a nutrition powerhouse meal. 

Chia seeds are high in fiber and omega-3 fatty acids. They also contain 18% of the daily recommendation for calcium in a two-tablespoon serving. 

This recipe combines old-fashioned oats, chia seeds, your preferred milk, maple syrup or honey, and a pinch of salt. You can also stir in some plain low fat Greek yogurt for additional protein and a heartier breakfast. 

The following four ways to make overnight oats are a simple variation of Chia and Overnight Oats. You use the same base recipe but add different toppings and spices for a new taste. 

5. Peanut Butter and Jelly

First up is a classic peanut butter and jelly sandwich flavor. Add chopped strawberries, raspberries, peanut butter, and chopped peanuts. 

You could swap for almond butter and toasted almonds instead of peanut butter and peanuts.

6. Chocolate Banana

The chocolate banana add-ins give a rich, chocolatey flavor. Use unsweetened cocoa powder, a mashed banana, cinnamon, and nutmeg for this delicious option. 

A single tablespoon of unsweetened cocoa powder adds 2 g of fiber, 2 mg of iron (10% of the daily value), and no sugar. Cocoa powder is also rich in polyphenols and antioxidants.

7. Blueberry

Pair blueberries with chia and oats to boost the nutrients in overnight oats.  Make the base recipe from #4, then add a cup (or more) of blueberries in the morning. For some crunch, add sliced almonds. 

One cup of blueberries adds 3.5 g of fiber, no added sugar, 16% of the daily value of vitamin C, 24% of the daily value of vitamin K, plus many beneficial antioxidants.  

8. Strawberry Vanilla

Add chopped strawberries and vanilla extract for a simple chia and overnight oats recipe. Oats are versatile; add other fruits or nuts for a different variation.

One cup of strawberries adds 3g of fiber, no added sugar, and 67% of the daily value of vitamin C, which acts as a powerful antioxidant.

9. Mango Almond

Add diced mangoes, almond extract, and sliced almonds for a tropical blend on the chia and overnight oats recipe. 

Consider using fresh or canned mangoes with no added sugar if not in season. 

One cup of mangos adds 3 g of fiber, no added sugar, 94% of the daily value of vitamin C, 60% of the daily value of vitamin A, and 17% of the daily folate requirements. 

Tips for Making the Perfect Batch of Overnight Oats

Start with the right oats

Soak old-fashioned oats or rolled oats overnight in your preferred milk so they become soft and creamy.

They soak ideally compared to steel-cut or quick oats.

Steel-cut oats are nutritious, but are too tough and chewy for these recipes. They take much longer to soak or cook than old-fashioned oats. 

On the other hand, quick oats will turn mushy as they soften quickly, which can affect the texture of your overnight oats.

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Store in glass jars or containers with lids

Then, you can quickly warm them up in the microwave if you don’t want to eat them cold.

Eat the overnight oats within three to five days

Overnight oats can be ready for an afternoon snack in two to four hours.

They continue to absorb the liquid and soften as they sit in the refrigerator.

Takeaway

Overnight oats are practical and helpful in managing blood sugar levels for people with diabetes. 

Try some of these nine ways to make overnight oats. You can also experiment with the base recipe by adding your favorite fruit and toppings. 

How a Dietitian Can Help

If you’re struggling with managing or preventing diabetes and need help with diet and lifestyle changes, consider working with a registered dietitian specializing in diabetes. 

Find a dietitian who accepts insurance through Nourish.