Overnight-soaked oats are a popular breakfast option, especially among fitness enthusiasts and people who want to lose weight. Oats are rich in carbohydrates and a fibre called beta-glucan, which helps in the slow release of glucose into the bloodstream. However, consuming oats in isolation and in the morning may lead to a spike in blood sugar levels due to the Dawn effect.
Tips to improve your oatmeal
• Avoid adding sugar or sweeteners, as this can cause a spike in blood sugar levels.
• Add a teaspoon of chia seeds while soaking your oats.
• Try soaking your oats in yoghurt or dairy alternatives such as soy or almond milk. Fats help slow down the release of glucose.
• Add nuts like almonds, walnuts, or nut butter (peanut or almond) for fats. Fats can also slow down the release of glucose in the bloodstream.
Incorporating these tips into your oatmeal can help you maintain stable blood sugar levels and keep you feeling full and satisfied throughout the morning. These healthy fats can also provide a satisfying crunch and flavour to the oats, making it a healthy and balanced breakfast option.
