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https://www.bluecircle.foundation/food/overnight-oats
Overnight oats
CARBS
27 grams
PROTEINS
6 grams
FATS
3 grams
Overnight oats are not advisable for a low-carb diabetes management approach due to their high carbohydrate content.
Quantity: 100 grams
Glycemic Index: 55
Glycemic Load: 15
Fiber: 4 grams
Key Nutrients: Magnesium, Phosphorus, Manganese
Health Impact: High in carbs, which can cause significant blood sugar spikes and require careful insulin management.
💉 Suggested Bolus
Consider pre-bolusing or using a dual-wave bolus to manage the delayed digestion and absorption.
🍽️ Best Paired With (Veg)
- Avocado – Rich in healthy fats that can help to slow the absorption of carbohydrates.
- Nuts – Provide healthy fats and proteins, contributing to a feeling of fullness and stable blood sugar levels.
🍽️ Best Paired With (Non Veg)
- Boiled eggs – High in protein and fats, which help to reduce the glycemic response.
- Smoked salmon – Offers omega-3 fatty acids and protein, supporting overall metabolic health.
🥄 Smart Substitutes
- Chia seed pudding – Offers high fiber and omega-3 fatty acids, which can help in slowing down glucose absorption.
- Flaxseed meal porridge – Provides a good source of protein and fiber, helping to stabilize blood sugar levels.
- Almond flour pancakes – Lower in carbs and higher in protein and fats, aiding in better blood sugar control.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as the body begins to digest the food.
- 30–60 min: Moderate rise in blood sugar, depending on the amount and types of carbs consumed.
- 2–3 hr: Blood sugar begins to stabilize as the high fiber content slows digestion and glucose release.
“Many in the low-carb community find that starting the day with a low-carb, high-protein breakfast can significantly improve blood sugar control throughout the day.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Replace oats with chia seeds or flaxseeds and use unsweetened almond milk.
🤔 FAQs about Overnight oats
Can overnight oats be part of a low-carb diet?
Traditional overnight oats can be high in carbs; however, modifying the recipe to include lower-carb ingredients like chia seeds or flaxseeds can make it more suitable.
What are the best toppings for low-carb overnight oats?
Consider adding nuts, seeds, or a small portion of berries to keep the carb content in check while enhancing flavor and nutritional value.
