Diabetic Oatmeal with Apple & Carrots
✅ Why this version works
- Uses steel-cut or old-fashioned oats (lower GI than instant)
- Controlled apple portion
- Added fiber from carrots & chia
- Includes protein + healthy fat to slow glucose rise
🥣 Ingredients (1 serving)
- ⅓ cup dry steel-cut or old-fashioned oats
- ¾ cup water (or unsweetened almond milk)
- ¼ small apple, finely chopped
- 2 tbsp finely grated carrot
- 1 tbsp chia seeds or ground flaxseed
- 1 tbsp chopped walnuts or almonds
- ¼ tsp cinnamon
- Pinch nutmeg (optional)
- 1–2 tbsp plain Greek yogurt (for extra protein)
👩🍳 Instructions
- Cook oats with water/almond milk according to package directions.
- During last 5 minutes, stir in apple and carrot.
- Remove from heat and mix in cinnamon and chia seeds.
- Top with nuts and Greek yogurt before serving.
🧮 Approximate Nutrition
- Calories: ~280–320
- Total Carbs: ~30g
- Fiber: ~7–9g
- Net Carbs: ~21–23g
- Protein: ~10–14g
✔ Moderate glycemic load when paired with protein & fat.
🔥 Blood Sugar Tips
- Eat slowly.
- Add a boiled egg on the side if you need more protein.
- Avoid honey or added sugar.
- Monitor your portion (⅓ cup dry oats is key).
