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The Prediabetes Nutritionist

Oatmeal with Berries & Greek Yoghurt

Oatmeal can make a satisfying breakfast if you enrich it with protein, healthy fats and extra fibre. This recipe is simple and ready to eat in seven minutes or less.

Eggs are a good option for breakfast, but so is oatmeal. Despite conflicting advice, a lot of evidence suggests that it promotes health.

Oatmeal can lower cholesterol and blood sugar because it contains a soluble fibre called oat beta-glucan. This fibre slows digestion and glucose release into the bloodstream to prevent blood sugar spikes. It also stops the body from absorbing cholesterol in food and encourages its elimination as waste.

Oatmeal is rich in antioxidants, such as ferulic acid and caffeic acid, that neutralise damaging free radicals to prevent diseases, including heart disease and cancer. It also contains tryptophan, an amino acid that increases melatonin production to improve sleep.

It’s best to choose oat groats and steel-cut oats over instant oats because they undergo less processing and have a lower glycaemic index. Even though oatmeal is considered a low-glycaemic food, it is best to eat small to moderate portions and pair them with protein, fibre and healthy fats to stay full longer and prevent blood sugar spikes.

I love to pair my oatmeal with fruits (usually berries), plain Greek yoghurt, and nuts or seeds. Before I share my recipe, let’s explore some of the essential nutrients in this meal.

Nutrient Spotlight

Magnesium lowers fasting blood glucose, improves insulin sensitivity and lowers inflammation. This meal provides 187 mg or 69% of the recommended nutrient intake (RNI) of magnesium per serving.

Selenium is an antioxidant that works with vitamin E to prevent damage from free radicals. Low selenium levels raise the risk of inflammation and associated diseases, including cancer and cardiovascular disease. This meal provides 22mcg or 36% of the RNI of selenium for females per serving.

Potassium works closely with sodium and chloride to maintain acid balance, electrical charge and blood pressure. A low-potassium diet is associated with high blood pressure.  This meal provides 633mg or 18% of the daily RNI of potassium per serving.

Zinc helps wounds heal, strengthens immunity and helps the body to make DNA, the genetic material in cells. People with type 2 diabetes often have low zinc levels, and some research suggests that it may help to lower blood sugar and cholesterol levels. This meal provides 3mg or 43% of the daily RNI of zinc per serving.

Iron – plays a central role in transporting oxygen around the body. It also plays vital roles in energy, DNA production, and other chemical processes in the body. Females of childbearing age are most at risk of iron deficiency due to menstruation and unhealthy diets. This meal provides 4mg or 28%of the RNI of iron for females per serving.

How to Cook Oatmeal with Berries & Greek Yoghurt

Serves 1 | Cook time: 6 mins

Ingredients

  • 30g oats
  • 100ml unsweetened soya or semi-skimmed milk
  • ¼ teaspoon vanilla extract
  • ¼ teaspoon ground cinnamon
  • 10g peanuts, chopped
  • 10g mixed seeds
  • 50g blackberries
  • 1 tablespoon pomegranate seeds
  • 50g plain low-fat Greek yoghurt

Directions

  1. Put oats, milk, vanilla extract and ground cinnamon in a small saucepan. Cook on a simmer for five minutes or until oats soften and thicken. Take the pan off the heat, then stir in the chopped peanuts.
  2. Transfer oatmeal into a medium bowl, and top with yoghurt, mixed seeds, berries and pomegranate seeds.
  3. Enjoy!
Print
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Oatmeal-with-Berries-Greek-Yoghurt-Blog

Oatmeal with Berries & Greek Yoghurt

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  • Author: Somi Igbene PhD ANutr
  • Cook Time: 6
  • Total Time: 6 minutes
  • Yield: Serves 1

Description

Oatmeal can make a satisfying breakfast if you enrich it with protein, healthy fats and extra fibre. This recipe is simple and ready to eat in seven minutes or less.

 


Ingredients

·       30g oats

·       100ml unsweetened soya or semi-skimmed milk

·       ¼ teaspoon vanilla extract

·       ¼ teaspoon ground cinnamon

·       10g peanuts, chopped

·       10g mixed seeds

·       50g blackberries

·       1 tablespoon pomegranate seeds

·       50g plain low-fat Greek yoghurt


Instructions

1.       Put oats, milk, vanilla extract and ground cinnamon in a small saucepan. Cook on a simmer for five minutes or until oats soften and thicken. Take the pan off the heat, then stir in the chopped peanuts.

2.      Transfer oatmeal into a medium bowl, top with yoghurt, mixed seeds, berries and pomegranate seeds.

3.      Enjoy!

 


Notes

If you have high cholesterol, you can use fat-free Greek yoghurt or plant-based Greek-style yoghurt to reduce the saturated fat content of this meal.

 


Nutrition

  • Serving Size: Per serving
  • Calories: 361
  • Sugar: 9g
  • Sodium: 29mg
  • Fat: 16g
  • Saturated Fat: 2g
  • Unsaturated Fat: 12g
  • Trans Fat: 0g
  • Carbohydrates: 38g
  • Fiber: 11g
  • Protein: 20g
  • Cholesterol: 3mg

References

  1. Paudel, D., Dhungana, B., Caffe, M., & Krishanan, P. (2021) A review of health-beneficial properties of oats. Foods, 10(11): 2591.
  2. Sang, S., & Chu, Yi. (2017) Wholegrain oats, more than just a fibre: role of unique phytochemicals. Molecular Nutrition Food Research, https://doi.org/10.1002/mnfr.201600715.

DISCLAIMER: Not a substitute for medical advice – All content is for informational purposes only and is not intended to provide medical or nutrition advice or to take the place of medical/nutrition advice or treatment from your doctor or health professional. Since each person’s health conditions are very specific, viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. All content, including text, graphics, images, and information in this post/video, is for general information only and does not replace a consultation with your doctor/health professional.

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