Perfect diabetic breakfast -overnight oats

Overnight oats with almond milk and berries

This is a great diabetic breakfast – the low GL of the oats and fruit mean it has minimal impact on blood sugars if the correct dose of insulin is taken ahead of the meal. Oats are a good source of selenium, which aids thyroid function and they also provide vitamin B1, which is used for the metabolism of carbohydrates and are proven to help lower cholesterol.

Of all the dairy-free milk alternatives that are out there, I personally find that almond milk has the least impact on my blood glucose levels. I tend to stick to Innocent  as it has 3 simple ingredients: almonds, salt and water.

Raspberries and blueberries are a source of fibre, flavonoids and vitamin C. Blueberries also contain vitamin E, which aids the immune system and manganese, which maintains thyroid function. Studies in type 2 diabetics have shown cinnamon to reduce fasting blood glucose levels, triglycerides, LDL cholesterol and total cholesterol.

This basic overnight oats recipe can be used with any toppings or blended with berries to add a bit of colour, but try to include a few nuts or seeds to increase the protein and fibre content and keep you full until lunchtime (eg. see my Instagram posts). It is also a great, healthy breakfast to take to the office as it can be prepared the night before and easily transported in a glass jar to eat at your desk.

Ingredients (serves 1)

  • 5 tbsp organic oats
  • 200 ml unsweetened almond milk
  • ½ tsp ground cinnamon
  • 8 blueberries
  • 6 raspberries
  • 2 blanched, chopped almonds for garnishing (optional)


  1. The night before required, add the oats to a bowl and pour over the almond milk. Cover the bowl and leave in the fridge overnight.
  2. Take your insulin injection around 15 minutes before serving.
  3. Take the bowl from the fridge and sprinkle over a little cinnamon.
  4. Rinse and dry the blueberries and raspberries and add the fruit to the oat mix.
  5. Garnish with some chopped blanched almonds if desired – chop the almonds roughly, sprinkle over the bowl and serve.

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