I love overnight oats as a prep-ahead recipe.
People with diabetes are often told that oats are off-limits, but oats are a highly nutritious whole grain that are packed with a variety of health benefits.
Here are some of the top health benefits of consuming oats:
1. Rich source of fiber
Oats are an excellent source of fiber, both soluble and insoluble. Soluble fiber helps to lower cholesterol, while insoluble fiber promotes bowel movements and acts as a bulking agent.
2. Helps in managing weight
Oats provide a feeling of fullness, making it easier to manage weight. High fiber content slows the absorption of food and creates a feeling of fullness, preventing overeating.
3. Reduces risk of heart disease
Oats lower LDL cholesterol, known as the ‘bad cholesterol’. They contain beta-glucan, a soluble fiber that helps to reduce the absorption of cholesterol into the bloodstream.
This reduces the risk of heart disease.
4. Stabilizes blood sugar levels
Oats have a low glycemic index and help to regulate blood sugar levels. The high fiber content helps to prevent rapid blood sugar spikes.
5. Excellent source of vitamins and minerals
Oats are a great source of vitamins such as vitamin B1, B2, B3, B5, B6, and folate. They are also rich in minerals, such as zinc, copper, and iron.
6. Oats boost immunity
Oats contain beta-glucan, which enhances the immune system and helps fight bacterial infections, viruses, and cancer cells.
7. Provides energy
Oats are an excellent source of complex carbohydrates and provide sustained energy throughout the day. They are also a good source of protein and healthy fats.
In summary, oats are an incredibly nutritious grain that is affordable, widely available, and versatile. Including oats in your daily diet can lead to numerous health benefits and contribute to a healthier lifestyle.
My Strawberry Cheesecake Overnight Oats
I chose to do a few things with this recipe:
- I used plain, rolled oats – no added sweetener.
- I didn’t add any sweetener to my oats. I let them stand alone, and let the sweetness from the fresh strawberries stand out.
- The mixture plain almond milk and kefir gives the oats a nice creamy texture after they’ve soaked.
- I added some extra fiber with flaxseed meal and chia seeds – you don’t even know they’re there, and they help with that glucose spike.
- As an option, you can add some crumbled graham crackers for a little extra sweetness and more of that cheesecake flavor.
- You can make this recipe in a couple of hours – the oats don’t actually take all night to soften despite the name!
Check out my recipe below for prepping Overnight Oats that taste like a yummy Strawberry cheesecake!
Print
Strawberry Cheesecake Overnight Oats
- Total Time: 2 hours 10 minutes.
- Yield: 1 bowl of overnight oats 1x
- Diet: Diabetic
Description
A tasty treat! These overnight oats are a little reminiscent of dessert for breakfast!
Ingredients
- 1 cup, sliced, fresh Strawberries
- 1/3 cup Kefir
- 1/2 cup Toasted Oats
- 1 tablespoon Flax Seeds
- 1 tablespoon Chia seeds
- 1/4 Unsweetened, unflavored almond milk
- 1 teaspoon softened cream cheese
- 1 teaspoon vanilla
Optional:
- Sweetener (if needed)
- Whipped Cream
Get Recipe Ingredients
Instructions
- Add all ingredients to your bowl, and mix thoroughly until it’s all incorporated. Refrigerate anywhere from 2-24 hours for creamy, hearty oats.
Notes
- There are a few additional ingredients you can add – feel free to crush up a graham cracker square, or add some whipped cream to the top of your oats. You can also add the sweetener of your choice to sweeten things up. I’m always a fan of Truvia.
- You can also make this recipe in bulk, and split it into servings as needed.
- Prep Time: 10 minutes
- Additional Time: 24 hours
- Cook Time: 2 hours
- Category: Breakfast
- Method: No-Cook
- Cuisine: Breakfast
Nutrition
- Serving Size:
- Calories: 381
- Sugar: 12.4 g
- Sodium: 106.6 mg
- Fat: 17.7 g
- Saturated Fat: 4.4 g
- Carbohydrates: 39.1 g
- Fiber: 12.3 g
- Protein: 17.3 g
- Cholesterol: 17.2 mg
