How to Build a Blood Sugar Friendly Oatmeal Bowl

Jan 29, 2025 | Breakfasts and smoothies, Recipes

Oatmeal has long been praised as a healthy breakfast staple—great for heart health and digestion. While this is true, oatmeal is still a carbohydrate, and starting your morning with a carb-heavy meal can lead to a blood sugar spike and crash later in the day. This rollercoaster effect can result in an energy dip, extreme hunger, cravings, and decreased productivity.

Blood sugar levels dictate how we feel throughout the day. Even if you don’t struggle with insulin resistance or insulin-related diseases, stabilizing blood sugar is essential for sustained energy, focus, and overall metabolic health.

The Importance of Protein at Breakfast

There has been a growing awareness around prioritizing protein—and for good reason! Research shows that starting your day with 20-30g of protein kickstarts metabolism, activates muscle protein synthesis (which is crucial for longevity and metabolic health), and stabilizes blood sugar, mood, and energy throughout the morning.

A study published in the American Journal of Clinical Nutrition found that consuming a high-protein breakfast can attenuate postprandial glucose responses in individuals with type 2 diabetes (PMID: 25733459). Another study in Nutrients demonstrated that a high-protein breakfast can suppress postprandial glucose levels not only after breakfast but also following subsequent meals, showing that prioritizing protein in the morning has lasting benefits throughout the day (PMID: 36678724).

This means that if you love oatmeal for its taste, digestion-friendly properties, and heart-health benefits, you should know how to build it correctly to support balanced blood sugar levels.

The Role of Fiber in Blood Sugar Balance

Another key component to consider is fiber. The recommended daily intake of fiber for adults is 25-30g, yet most people barely reach 10g per day! Aiming for 10g of fiber per meal helps support gut health, hormone regulation, immune function, nervous system balance, and overall metabolic health. This blood sugar-friendly oatmeal recipe is designed to optimize fiber intake while keeping energy levels steady.

Why This Works for Blood Sugar Balance

  • Protein (from whey protein and peanut butter) prevents blood sugar spikes and supports muscle maintenance.
  • Healthy fats (from peanut butter, chia seeds, and flaxseeds) slow down glucose absorption for sustained energy.
  • Fiber (from oats, berries, chia, and flaxseeds) supports gut health and keeps digestion regular.

Whey Protein Recommendation

A high-quality whey protein can make all the difference in digestion and nutrient absorption. One option I recommend is Mt. Capra Clean Whey Protein because it has clean, minimal, and transparent ingredients, making it easy to digest. If this one doesn’t work for you, look for a whey protein with simple, high-quality ingredients and no unnecessary fillers.

About Me

Hi! I’m Liat Buckman, a Real Food Women’s Health Dietitian. After years of restrictive eating, painful periods, low energy, and fertility struggles, I realized conventional medicine wasn’t giving me real solutions. I took matters into my own hands—diving deep into real food nutrition, functional medicine, and blood sugar regulation to heal my body.

Now, as a conventionally trained dietitian in Israel with holistic certifications as an NTP and RWP, I help women uncover the root causes of their hormonal and metabolic struggles using real food and sustainable lifestyle shifts. I also guide women in navigating real food eating in Israel, which is where this entire journey—and my blog—began. Read more >

Blood Sugar-Friendly Oatmeal Bowl Recipe

Servings: two

Ingredients

Per Serving: 25g protein | 9g fiber

1 cup (240ml) milk of choice
1/2 cup (40g) oats
1 oz. (30g) vanilla whey protein powder
1 cup berries
2 tbsp peanut butter
2 tbsp chia seeds
2 tsp ground flaxseed
optional: nuts of choice for extra fiber, fat and protein

Instructions

Boil milk in a small pot. Stir in oats and cook on low for 5-7 minutes, stirring often.
Remove from heat and mix in protein powder.
Divide into bowls and top with berries, chia seeds, flaxseed and peanut butter. Serve.

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