Oatmeal has long been the staple of a healthy diet. But new research has shown that eating even whole, healthy grains on their own can send your blood sugar into a spike. What goes up must come down, and when your blood sugar crashes it can leave you feeling hungry just an hour or two later. The answer? Add some healthy protein and/or fats. Here are three of our favorite ways to add nutrition and satiety to your morning bowl of oats.
#1: Add High Quality Plant Protein Powder
#2: Add Chia Pudding
By soaking chia seeds in your favorite nut-based milk overnight, you create chia pudding. Adding it to your oats can create satisfying texture and also help you fuller, longer with its healthy fats and fiber.
Basic Chia Pudding:
Whisk 3/4 cup chia seeds into 3 cups of unsweetened vanilla nut milk with 2-3 tablespoons of maple syrup, honey, or monkfruit to taste. Let sit for several hours or overnight in the fridge.
#3: Add Nuts, Seeds or Nut Butter
Adding a handful of nuts or seeds or a scoop of nut or seed butter is an easy way to add creamy or crunchy texture and healthy fats. This will also help keep your blood sugar steady and keep you satiated until lunch.