Healthy Oats Recipes for People with Diabetes

Love it or hate it, oats are a holy grail for people with diabetes and crazy mornings. With a low-glycemic index, it is practically a boon that can help regulate blood sugar levels.

Spiced Apple Berry Oatmeal

 

• Sweet, spice and everything nice. This oatmeal recipe is perfect for when you want a nutritious but yum start to the day.
• Your source of antioxidants, vitamins, and fiber delivered fresh in the morning.

Ingredients

• 2 cups water
• 1 cup steel-cut oats
• 1 3/4 cups apple juice
• 1 medium apple chopped
• 1/4 tsp. salt
•  1/2 tsp. apple pie spice
• 1/2 cup blueberries, raspberries, or blackberries
• 1/4 cup toasted and chopped pecans or almonds (optional)
•  1 cup fat-free milk

Prep Time:

5 min.

Cooking Time:

15 min.

Method:

1. Boil water along with the apple juice in a large pan till it starts bubbling.
2. Add in the apple, oats, salt, and apple pie spice.
3. Turn the knob to simmer.
4. Stir every once in a while and leave it on the gas for about 30 minutes or till oats are tender or till the desired consistency is achieved. Mix the berries and serve pecans or peanuts.

Number of servings: 6

Serving Size: 3/4 cup

Nutritional value per serving:

Calories	164
Carbohydrates	34 gm.
Fat	2 gm.
Fibre	1.0 gm.
Sodium	120 mg
Protein	6 gm.

Oatmeal Congee

• If you’re looking for something far from the regular, give this dish a shot.
• It is a disease fighting powerhouse that will sit well with your diabetes management efforts. The immune boosting properties of scallions with the array of benefits from the nutrient-dense mushrooms make this one pot dish a total winner.

Ingredients

• 1 cup rolled oats
• 1 tbsp. lime juice
• 1 tbsp. reduced-sodium soy sauce
• 4 cups low-sodium vegetable broth
• 2 scallions, sliced
• 1 cup sliced mushrooms
• Cooking spray
• 4 eggs
• 1 tbsp. finely chopped cilantro

Prep Time:

5 min.  

Cooking Time:

15 min.

Method:

1. Combine the broth, oats, and soy sauce in a pan and boil on high heat then turn the knob to simmer, for approximately 10 minutes.
2. In a non-stick pan, coat with cooking spray and add mushrooms. Sauté them until the liquid has evaporated and they are tender.
3. To this, mix in the the lime juice and sauté until evaporated. Combine the mushrooms with the oatmeal porridge.
4. Fry the eggs on a non-stick coated pan until the yolks are just done.
5. Spoon 3/4 cup oatmeal porridge into a bowl, top it off with a fried egg, cilantro, and 1 1/2 tsp scallions.

Number of servings: 4

Serving Size: 3/4 cup porridge + 1 egg + 1 1/2 tsp. scallions and cilantro.

Nutritional value per serving:

Calories	175
Carbohydrates	19 gm.
Fat	6 gm.
Dietary Fibre	3 gm.
Sodium	355 mg.
Protein	10 gm.
Potassium	370 mg.
Cholesterol	185 mg.
Sugars	3 gm.
Saturated fat	1.8 gm.

Banana Oat Smoothie

 

• If oats the regular way just doesn’t cut it for you, why not blend up a diabetes doctor approved smoothie?
• Packed with nutrition, this breakfast in a glass is perfect for those on the run.

Ingredients

• 1 banana
• 1 cup Ice
• 1/6 cup Yogurt
• 1/4 dry oatmeal
• 8 almonds

Prep Time:

2 min.

Method:

Grind oatmeal and almonds to dust. Combine the rest of the ingredients in a blender and blend away!

Number of servings: 1

Serving Size: 1 glass

Nutritional value per serving:

Calories	265.7
Carbohydrates	45.1 gm.
Fat	7 gm.
Dietary Fibre	5.9 gm.
Sodium	21.3 mg.
Protein	10.7 gm.

Oats Upma

• Give your regular upma a miss and try this instead. You won’t regret it!
• Packed with fibre, this wholesome meal makes for the perfect diabetes diet.

Ingredients

• 2 cups quick cooking rolled oats
• 3 tsp. oil
• 1 tsp. turmeric powder
• 1/4 cup finely chopped carrot
• 1 tsp. mustard seeds
• 5 to 6 curry leaves
• 1 tsp. urad dal
• 1 dry Kashmiri red chili
• 2 green chilies
• 1/2 cup finely chopped onions
• 1/4 cup green peas
• 1 tsp. sugar
• Salt to taste

Prep Time:

10 min.

Cooking Time:

15 min.

Method:

1. Heat a tsp. of oil in a pan and add ½ tsp. of turmeric powder and oats and sauté for 3-4 minutes on a medium flame or till it turns light brown.
2. Take another non-stick pan and heat the remaining 2 tsp. of oil. Add the mustard seeds.
3. When they crackle, add the curry leaves, urad dal, red and green chillies and sauté for a minute on a medium flame.
4. Add onions and sauté further till they turn translucent.
5. Add the green peas and carrots and sauté for 2 minutes.
6. Mix in sugar, the oats mixture, salt and ½ tsp. of turmeric powder. Cook for a minute, stirring continuously and then add 1 ½ cups of hot water.
7. Top it with a lid and cook for 5-7 minutes on a slow flame, stirring once in a while.

Number of servings: 4

Serving Size: 1 cup

Nutritional value per serving:

Calories	191
Carbohydrates	27.4 gm.
Fat	4.6 gm.
Fibre	1.9 gm.
Sodium	21.3 mg.
Protein	5.5 gm.
Vitamin A	225.1 mcg.
Iron	1.6 mg.
Folic Acid	14.5 mcg.

Rack up your diabetes management efforts with these oat-based recipes.