Oatmeal is a great breakfast choice if you are looking for something nutritious. Oats are a good source of fiber, a nutrient most Americans fall short on; fiber may help reduce the risk of metabolic syndrome and even help treat it.

Many packaged oatmeals are sold in the supermarket. However, these versions often contain a lot of sugar and have been highly processed. It takes just a few more minutes to make oatmeal from scratch than the sugary instant options, and you can customize it any way you like. Oatmeal is available in savory or sweet varieties, served hot, cold, or baked. You can alternate between rolled and steel-cut oatmeal, the latter chewier for variety.

According to the U.S. Department of Agriculture, leftover cooked oats may be stored in a refrigerator in an airtight container for up to four days—Department of Agriculture. You can then reheat it in the microwave. Tip: Add a splash of non-dairy milk before reheating to keep the oatmeal creamy. This recipe adds protein to high-carb food.

Protein-Packed Oatmeal Cup

Oatmeal is a great way to start the day. However, its high carbohydrate content and lack of protein make it less than ideal for people with diabetes. This version contains soymilk, nuts, and protein powder. This oatmeal is packed with 19 grams of protein in a moderately-sized cup. It will keep you full for several hours without causing your blood sugar to soar.


 3 cups plain unsweetened Soy Milk

 1 cup of old-fashioned oats

 Protein powder, one scoop (no added sugar and any flavor).

 Two tablespoons of almond butter

 One apple chopped

 1/4 cup chopped walnuts

 Flaxseeds, chia seeds or both



Place the soymilk in a medium-sized saucepan and heat it on low. Stir in the oats and bring to a gentle simmer. Reduce heat, stir often, and simmer until the oats have softened (about 5 to 8 min). The mixture should still be soupy.


Stir in the almond butter and protein powder after turning off the heat. Mix until well combined.


Top each serving with flaxseeds, walnuts, and apples.