5 Overnight Oats Recipes for Stable Blood Sugar All Morning

Start your day with a slow-burning, nutrient dense breakfast.


For five years, I followed a raw vegan diet, which completely transformed my life and body. While I no longer eat strictly raw foods, I will never forget all of the recipes that I learned along the way. The reason that I stuck with the lifestyle for so long was because it was actually super easy: I ate in abundance, and, though I ate pounds of fruit each day, I never had a sugar crash. This is because I combined my foods in a way that helped me have sustained energy for hours while my body focused on absorbing the nutrients I had consumed.

So what’s to say that those same recipes can’t make an appearance in my not-so-raw-life now? And who says that you have to be vegan to benefit from them?

This lifestyle oozes in healthy eating, and so any recipe that you venture to try is likely fueling your body in the best possible way. This is especially helpful for those of us with diabetes because every single bite we take makes a huge difference in our health, both short term and long term.

Here are a few key nutrients that are packed in most overnight oats recipes:

Omega 3s

omega-3-02Omega 3s are like the nutritional powerhouse for diabetics. A lot of the difficulties that diabetes causes can be counterbalanced with a healthy dose of omega 3 fatty acids in the diet. Omega 3s are easily found in walnuts, flaxseeds, chia seeds, and hemp seeds.

Vitamin Cvitamin-c-02

Vitamin C has been found to reduce blood glucose levels and lipids in patients with type 2 diabetes. It’s not too difficult to get your daily dose of vitamin C either as it can be found in virtually every fruit and vegetable!

Vitamin E

Vitamin E helps support the heart against the detrimental effects of diabetes according to the Journal of Clinical Pharmacy and Therapeutics. Plus, hello fabulous hair and nails! Almonds, sweet potato, spinach, avocado, and sunflower seeds are all packed with vitamin E.


Insoluble fiber helps things move along smoothly in the intestines, and soluble fiber can help manage your cholesterol and regulate blood glucose levels. Plus, fiber is never absorbed as calories because your body can’t digest it. It’s key to a healthy diet! Steel cut oats and fruits will give you an excellent source of fiber.


shutterstock_557593426Researchers have found a common link among patients with diabetes: they often have low levels of magnesium. Magnesium can help reduce insulin resistance, which is crucial for patients with diabetes. Almond butter, flaxseeds, chia seeds, and raw cacao powder are excellent sources of magnesium.

5 overnight oats recipes to try today

This recipe is by yours truly and is still one of my favorites even years later. I love using chia seeds for an overnight-oats-inspired breakfast because they just taste better. There, I said it.

If you’re not quite sure where to begin with your overnight oats journey, this is a great place to start. Kath breaks down the key ingredients in overnight oats and then provides heaps of pictures for inspiration on different variations.

This recipe is the ultimate combo, both in flavor and in nutrition for diabetics. Blueberries provide that coveted fiber and tons of vitamin C while bananas (only ripe ones, please) make the digestion a smooth process.

Has any other combination of words ever made your heart sing so loudly? Apples and peanut butter are a classic combo so why not throw them together in a morning grab-and-go recipe?

Green Kitchen Stories is one of my favorite blogs from over the years, and their recipes are always so unique and tasty. Take this orange and vanilla combination for example: unique flavor pairing the holds its own in the overnight oats category.

Do you have an overnight oats recipe that you love? Share in the comments below; we’d love more ideas!


Dr. Axe. URL Link. Accessed January 23, 2017.