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The Prediabetes Nutritionist

Oatmeal with berries and hazelnuts

You are more likely to make healthier choices throughout the day if you start your day that way. I enjoy savoury breakfasts the most, but I always fall back on oatmeal when I want a quick meal that will keep hunger at bay.

Oatmeal is best if you choose either oat groats, steel cut oats or jumbo oats. They are minimally processed, and unlike instant oats and oat flour, they do not cause drastic blood sugar spikes. Oatmeal is an excellent source of beta-glucan, the fibre that lowers blood cholesterol and regulates blood sugar. It is also a source of various phytochemicals and antioxidants including carotenoids, vitamin E and flavonoids, minerals including calcium, zinc, selenium and iron, and B vitamins.

For an extra dose of vitamins and antioxidants and overall plant goodness, it is a great idea to eat your oatmeal with fruits. Fruits add sweetness to your oatmeal and naturally reduce the amount of extra sugar you add to your oatmeal. If you cook your oatmeal with milk and typically top it with berries, it is advisable to use plant-based milk (oat, soya, almond etc.) instead of a dairy option. Dairy milk may reduce the amount of phytochemicals you absorb from them.

People of African descent have a much higher risk of developing high blood pressure and potentially stroke than Caucasians. As well as adopting healthier lifestyles and eating less salt, increasing the amount of potassium in our diets is another way to lower our risk. Whole grains (oats, brown rice), certain fruits (bananas, grapefruit, melons) and vegetables, and nuts and seeds (hazelnuts, pumpkin seeds, pecans, almonds) are good sources of potassium. This is another reason why I love to top my oatmeal with fruits, nuts or seeds.

This bowl of oats contains bananas, blackberries, raspberries, hazelnuts and pomegranate seeds. The recipe is very simple and provides approximately 867mg of potassium or 18% of your daily recommended intake.

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Oatmeal with berries and hazelnuts

  • Author: Somi Igbene
  • Cook Time: 10 minutes
  • Total Time: 10 minutes
  • Yield: Serves 1
  • Category: Breakfast


Oatmeal is well-known for its cholesterol-lowering and blood sugar-regulating properties. This potassium-rich breakfast bowl is a wholesome way to start your day and will leave you satisfied.


  • 60g jumbo oats
  • 1 medium banana, mashed
  • 200ml unsweetened almond milk
  • 1/4 teaspoon cinnamon
  • 1/4 teaspoon vanilla paste


  • 25g raspberries
  • 25g blackberries
  • 2 teaspoons pomegranate seeds
  • 25g chopped hazelnuts
  • 50g soy yoghurt (optional, but adds extra creaminess)


Combine oats, mashed bananas, milk, cinnamon, and vanilla paste in a medium saucepan over medium heat. Bring to the boil then turn the heat down and cook on a simmer for 10 minutes or until the oats are soft and tender.

Take the pan off the heat then top with berries, pomegranate seeds, hazelnuts and yoghurt. Enjoy!

Keywords: oatmeal, potassium, breakfast bowl

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