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ClosePhoto:Photographer: Rachel Marek, Food stylist: Holly Dreesman, Prop stylist: Sue MitchellInsulin is a hormone that helps move sugar from your blood into your cells. When your body doesn’t respond as well to insulin, it’s calledinsulin resistance.Insulin resistance can lead to type 2 diabetes, but you’ll be glad to hear there are some things you can do to help improve your body’s responsiveness to insulin. One of those is making changes to your diet!They say breakfast is the most important meal of the day, and they’re not lying. Skipping breakfast has been linked with greater risk of prediabetes, so eating something at the start of your day is one simple way to reduce your chances of developing diabetes.That said, the best way to keep your blood sugar levels in check and your energy levels steady through the morning is to eat a balanced breakfast. For an easy, delicious breakfast with demonstrated benefits for insulin resistance, we recommend overnight oats.ThisHigh-Protein Strawberry & Peanut Butter Overnight Oatsin particular is full of nutritious ingredients that can help manage insulin resistance. Keep reading to learn more!It Contains FiberOats are a whole grain, so they’re a good source of fiber. “Fiber slows down the breakdown of sugars in the body and decreases insulin response after meals. Fiber also helps you feel more full!” explainsDanielle Rancourt, M.S., RD, CSSD, owner and lead dietitian at Pivot Nutrition Coaching.All fiber is excellent for managing blood sugars, but oats have a special kind of fiber called beta-glucan. “Beta-glucan is a fiber that delays the emptying of the stomach and absorption of glucose into the blood,” says Rancourt. It has unique benefits on cholesterol and blood sugars.A 2021 study in theEuropean Journal of Clinical Nutritionfound that oat beta-glucan meaningfullyimproved blood sugarsand insulin response after a meal.Another systematic review and meta-analysis with data from over 470,000 participants found thateating oatswas associated with lower rates of type 2 diabetes.Plus, this recipe includes peanut butter and strawberries for a little extra fiber. In total, it has 3 grams—over 10% of the Daily Value. If you want even more, add a sprinkle of chia seeds. Just 1 tablespoon has over 3 grams of fiber!It’s Rich in ProteinRolled oats have an impressive 10 grams of protein per cup. The peanut butter, Greek yogurt and soymilk in this recipe add a few more grams, for a total of 17 grams of protein per serving!Protein is valuable for improving insulin resistance because it doesn’t impact blood sugars. Plus, it promotes muscle growth, skin health and more.A 2021 study inNutrientsfound that ahigh-protein dietwas more effective than the Mediterranean diet at reducing insulin resistance and improving glycemic variability—a risk factor for type 2 diabetes.We love that this overnight oats recipe helps you start off your day with plenty of protein.It’s Easy to Customize to Your TasteFinally, we love that you can do so much with overnight oats. Yes, this specific recipe is great for insulin resistance, but you can also customize it based on your taste preferences and what ingredients you have on hand.For example, you can swap out the peanut butter for any other nut or seed butter you love, or for whole or chopped nuts or seeds. You could also swap the strawberries for other berries, apples or bananas. And consider sprinkling on chia seeds, cinnamon or flaxseeds for extra flavor and nutrition.Other Tips for Building a Blood Sugar–Friendly BreakfastSelect a Whole GrainAlthough you may think you need to avoid carbs if your blood sugars are elevated, that’s not the case. They’re still important for giving your body energy. However, not all carbs are the same. We suggestselecting whole grainsfor breakfast, since they’re rich in fiber, protein and micronutrients that support overall health and mitigate blood sugar spikes.Some examples include whole-wheat bread, oats, corn tortillas and quinoa.Incorporate Protein, Fiber and FatCarbs such as whole grains are essential for energy, but when eaten alone they can quickly raise blood sugar levels. So, Rancourt recommends ensuring you also include protein, fiber and fat in your breakfast. “My clients remember this as I teach them ‘PFF is your BFF!’ PFF stands for protein, fiber, fat,” says Rancourt. This combination helps slow absorption to give insulin more time to do its job and prevent blood sugar spikes.You can get fiber from foods like fruits, veggies, legumes and whole grains. Some healthy breakfast proteins include eggs, beans, nuts and Greek yogurt. Sources of healthy fats include avocados, nontropical oils, nuts and seeds. Some examples ofwell-rounded breakfastsbesides our high-protein overnight oats recipe above include:Egg tacos on corn tortillas with beans, peppers and onionsChia pudding with fruit and nutsWhole-grain toast with egg and avocadoBe Mindful of Added SugarsAdditionally, be mindful of added sugars in your breakfast. They’re super-quickly absorbed, so they can spike blood sugar levels. Plus, eating too many added sugars is linked with higher rates of type 2 diabetes.For example, when selecting a Greek yogurt for overnight oats, try selecting one with little to no added sugars. You can add natural sweetness through fruit instead of relying on added sugars.The Bottom LineInsulin resistance can be a precursor to type 2 diabetes, but simple dietary changes can go a long way to improving your insulin sensitivity and blood sugars. Make sure not to skip breakfast, and while you’re at it, ensure that your breakfast has a whole grain, protein, fat and fiber, like ourHigh-Protein Strawberry & Peanut Butter Overnight Oats. This can help promote healthy blood sugar management and stable energy levels throughout the morning!Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmitSourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.National Institute of Diabetes and Digestive and Kidney Disease.Insulin Resistance & Prediabetes.Miyamura K, Nawa N, Isumi A, Doi S, Ochi M, Fujiwara T.Association between skipping breakfast and prediabetes among adolescence in Japan: Results from A-CHILD study.Front Endocrinol (Lausanne). 2023;14:1051592. doi:10.3389/fendo.2023.1051592Centers for Disease Control and Prevention.Fiber: The Carb That Helps You Manage Diabetes.Zurbau A, Noronha JC, Khan TA, Sievenpiper JL, Wolever TMS.The effect of oat β-glucan on postprandial blood glucose and insulin responses: a systematic review and meta-analysis.Eur J Clin Nutr. 2021;75(11):1540-1554. doi:10.1038/s41430-021-00875-9Wehrli F, Taneri PE, Bano A, et al.Oat Intake and Risk of Type 2 Diabetes, Cardiovascular Disease and All-Cause Mortality: A Systematic Review and Meta-Analysis.Nutrients. 2021;13(8):2560. doi:10.3390/nu13082560USDA FoodData Central.Chia seeds.American Diabetes Association.The Importance of Protein for People with Diabetes.Tettamanzi F, Bagnardi V, Louca P, et al.A High Protein Diet Is More Effective in Improving Insulin Resistance and Glycemic Variability Compared to a Mediterranean Diet-A Cross-Over Controlled Inpatient Dietary Study.Nutrients. 2021;13(12):4380. doi:10.3390/nu13124380American Diabetes Association.Understanding Carbs.Centers for Disease Control and Prevention.Get the Facts: Added Sugars.
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Photo:Photographer: Rachel Marek, Food stylist: Holly Dreesman, Prop stylist: Sue Mitchell
Photographer: Rachel Marek, Food stylist: Holly Dreesman, Prop stylist: Sue Mitchell
Insulin is a hormone that helps move sugar from your blood into your cells. When your body doesn’t respond as well to insulin, it’s calledinsulin resistance.Insulin resistance can lead to type 2 diabetes, but you’ll be glad to hear there are some things you can do to help improve your body’s responsiveness to insulin. One of those is making changes to your diet!They say breakfast is the most important meal of the day, and they’re not lying. Skipping breakfast has been linked with greater risk of prediabetes, so eating something at the start of your day is one simple way to reduce your chances of developing diabetes.That said, the best way to keep your blood sugar levels in check and your energy levels steady through the morning is to eat a balanced breakfast. For an easy, delicious breakfast with demonstrated benefits for insulin resistance, we recommend overnight oats.ThisHigh-Protein Strawberry & Peanut Butter Overnight Oatsin particular is full of nutritious ingredients that can help manage insulin resistance. Keep reading to learn more!It Contains FiberOats are a whole grain, so they’re a good source of fiber. “Fiber slows down the breakdown of sugars in the body and decreases insulin response after meals. Fiber also helps you feel more full!” explainsDanielle Rancourt, M.S., RD, CSSD, owner and lead dietitian at Pivot Nutrition Coaching.All fiber is excellent for managing blood sugars, but oats have a special kind of fiber called beta-glucan. “Beta-glucan is a fiber that delays the emptying of the stomach and absorption of glucose into the blood,” says Rancourt. It has unique benefits on cholesterol and blood sugars.A 2021 study in theEuropean Journal of Clinical Nutritionfound that oat beta-glucan meaningfullyimproved blood sugarsand insulin response after a meal.Another systematic review and meta-analysis with data from over 470,000 participants found thateating oatswas associated with lower rates of type 2 diabetes.Plus, this recipe includes peanut butter and strawberries for a little extra fiber. In total, it has 3 grams—over 10% of the Daily Value. If you want even more, add a sprinkle of chia seeds. Just 1 tablespoon has over 3 grams of fiber!It’s Rich in ProteinRolled oats have an impressive 10 grams of protein per cup. The peanut butter, Greek yogurt and soymilk in this recipe add a few more grams, for a total of 17 grams of protein per serving!Protein is valuable for improving insulin resistance because it doesn’t impact blood sugars. Plus, it promotes muscle growth, skin health and more.A 2021 study inNutrientsfound that ahigh-protein dietwas more effective than the Mediterranean diet at reducing insulin resistance and improving glycemic variability—a risk factor for type 2 diabetes.We love that this overnight oats recipe helps you start off your day with plenty of protein.It’s Easy to Customize to Your TasteFinally, we love that you can do so much with overnight oats. Yes, this specific recipe is great for insulin resistance, but you can also customize it based on your taste preferences and what ingredients you have on hand.For example, you can swap out the peanut butter for any other nut or seed butter you love, or for whole or chopped nuts or seeds. You could also swap the strawberries for other berries, apples or bananas. And consider sprinkling on chia seeds, cinnamon or flaxseeds for extra flavor and nutrition.Other Tips for Building a Blood Sugar–Friendly BreakfastSelect a Whole GrainAlthough you may think you need to avoid carbs if your blood sugars are elevated, that’s not the case. They’re still important for giving your body energy. However, not all carbs are the same. We suggestselecting whole grainsfor breakfast, since they’re rich in fiber, protein and micronutrients that support overall health and mitigate blood sugar spikes.Some examples include whole-wheat bread, oats, corn tortillas and quinoa.Incorporate Protein, Fiber and FatCarbs such as whole grains are essential for energy, but when eaten alone they can quickly raise blood sugar levels. So, Rancourt recommends ensuring you also include protein, fiber and fat in your breakfast. “My clients remember this as I teach them ‘PFF is your BFF!’ PFF stands for protein, fiber, fat,” says Rancourt. This combination helps slow absorption to give insulin more time to do its job and prevent blood sugar spikes.You can get fiber from foods like fruits, veggies, legumes and whole grains. Some healthy breakfast proteins include eggs, beans, nuts and Greek yogurt. Sources of healthy fats include avocados, nontropical oils, nuts and seeds. Some examples ofwell-rounded breakfastsbesides our high-protein overnight oats recipe above include:Egg tacos on corn tortillas with beans, peppers and onionsChia pudding with fruit and nutsWhole-grain toast with egg and avocadoBe Mindful of Added SugarsAdditionally, be mindful of added sugars in your breakfast. They’re super-quickly absorbed, so they can spike blood sugar levels. Plus, eating too many added sugars is linked with higher rates of type 2 diabetes.For example, when selecting a Greek yogurt for overnight oats, try selecting one with little to no added sugars. You can add natural sweetness through fruit instead of relying on added sugars.The Bottom LineInsulin resistance can be a precursor to type 2 diabetes, but simple dietary changes can go a long way to improving your insulin sensitivity and blood sugars. Make sure not to skip breakfast, and while you’re at it, ensure that your breakfast has a whole grain, protein, fat and fiber, like ourHigh-Protein Strawberry & Peanut Butter Overnight Oats. This can help promote healthy blood sugar management and stable energy levels throughout the morning!Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmitSourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.National Institute of Diabetes and Digestive and Kidney Disease.Insulin Resistance & Prediabetes.Miyamura K, Nawa N, Isumi A, Doi S, Ochi M, Fujiwara T.Association between skipping breakfast and prediabetes among adolescence in Japan: Results from A-CHILD study.Front Endocrinol (Lausanne). 2023;14:1051592. doi:10.3389/fendo.2023.1051592Centers for Disease Control and Prevention.Fiber: The Carb That Helps You Manage Diabetes.Zurbau A, Noronha JC, Khan TA, Sievenpiper JL, Wolever TMS.The effect of oat β-glucan on postprandial blood glucose and insulin responses: a systematic review and meta-analysis.Eur J Clin Nutr. 2021;75(11):1540-1554. doi:10.1038/s41430-021-00875-9Wehrli F, Taneri PE, Bano A, et al.Oat Intake and Risk of Type 2 Diabetes, Cardiovascular Disease and All-Cause Mortality: A Systematic Review and Meta-Analysis.Nutrients. 2021;13(8):2560. doi:10.3390/nu13082560USDA FoodData Central.Chia seeds.American Diabetes Association.The Importance of Protein for People with Diabetes.Tettamanzi F, Bagnardi V, Louca P, et al.A High Protein Diet Is More Effective in Improving Insulin Resistance and Glycemic Variability Compared to a Mediterranean Diet-A Cross-Over Controlled Inpatient Dietary Study.Nutrients. 2021;13(12):4380. doi:10.3390/nu13124380American Diabetes Association.Understanding Carbs.Centers for Disease Control and Prevention.Get the Facts: Added Sugars.
Insulin is a hormone that helps move sugar from your blood into your cells. When your body doesn’t respond as well to insulin, it’s calledinsulin resistance.Insulin resistance can lead to type 2 diabetes, but you’ll be glad to hear there are some things you can do to help improve your body’s responsiveness to insulin. One of those is making changes to your diet!They say breakfast is the most important meal of the day, and they’re not lying. Skipping breakfast has been linked with greater risk of prediabetes, so eating something at the start of your day is one simple way to reduce your chances of developing diabetes.That said, the best way to keep your blood sugar levels in check and your energy levels steady through the morning is to eat a balanced breakfast. For an easy, delicious breakfast with demonstrated benefits for insulin resistance, we recommend overnight oats.ThisHigh-Protein Strawberry & Peanut Butter Overnight Oatsin particular is full of nutritious ingredients that can help manage insulin resistance. Keep reading to learn more!It Contains FiberOats are a whole grain, so they’re a good source of fiber. “Fiber slows down the breakdown of sugars in the body and decreases insulin response after meals. Fiber also helps you feel more full!” explainsDanielle Rancourt, M.S., RD, CSSD, owner and lead dietitian at Pivot Nutrition Coaching.All fiber is excellent for managing blood sugars, but oats have a special kind of fiber called beta-glucan. “Beta-glucan is a fiber that delays the emptying of the stomach and absorption of glucose into the blood,” says Rancourt. It has unique benefits on cholesterol and blood sugars.A 2021 study in theEuropean Journal of Clinical Nutritionfound that oat beta-glucan meaningfullyimproved blood sugarsand insulin response after a meal.Another systematic review and meta-analysis with data from over 470,000 participants found thateating oatswas associated with lower rates of type 2 diabetes.Plus, this recipe includes peanut butter and strawberries for a little extra fiber. In total, it has 3 grams—over 10% of the Daily Value. If you want even more, add a sprinkle of chia seeds. Just 1 tablespoon has over 3 grams of fiber!It’s Rich in ProteinRolled oats have an impressive 10 grams of protein per cup. The peanut butter, Greek yogurt and soymilk in this recipe add a few more grams, for a total of 17 grams of protein per serving!Protein is valuable for improving insulin resistance because it doesn’t impact blood sugars. Plus, it promotes muscle growth, skin health and more.A 2021 study inNutrientsfound that ahigh-protein dietwas more effective than the Mediterranean diet at reducing insulin resistance and improving glycemic variability—a risk factor for type 2 diabetes.We love that this overnight oats recipe helps you start off your day with plenty of protein.It’s Easy to Customize to Your TasteFinally, we love that you can do so much with overnight oats. Yes, this specific recipe is great for insulin resistance, but you can also customize it based on your taste preferences and what ingredients you have on hand.For example, you can swap out the peanut butter for any other nut or seed butter you love, or for whole or chopped nuts or seeds. You could also swap the strawberries for other berries, apples or bananas. And consider sprinkling on chia seeds, cinnamon or flaxseeds for extra flavor and nutrition.Other Tips for Building a Blood Sugar–Friendly BreakfastSelect a Whole GrainAlthough you may think you need to avoid carbs if your blood sugars are elevated, that’s not the case. They’re still important for giving your body energy. However, not all carbs are the same. We suggestselecting whole grainsfor breakfast, since they’re rich in fiber, protein and micronutrients that support overall health and mitigate blood sugar spikes.Some examples include whole-wheat bread, oats, corn tortillas and quinoa.Incorporate Protein, Fiber and FatCarbs such as whole grains are essential for energy, but when eaten alone they can quickly raise blood sugar levels. So, Rancourt recommends ensuring you also include protein, fiber and fat in your breakfast. “My clients remember this as I teach them ‘PFF is your BFF!’ PFF stands for protein, fiber, fat,” says Rancourt. This combination helps slow absorption to give insulin more time to do its job and prevent blood sugar spikes.You can get fiber from foods like fruits, veggies, legumes and whole grains. Some healthy breakfast proteins include eggs, beans, nuts and Greek yogurt. Sources of healthy fats include avocados, nontropical oils, nuts and seeds. Some examples ofwell-rounded breakfastsbesides our high-protein overnight oats recipe above include:Egg tacos on corn tortillas with beans, peppers and onionsChia pudding with fruit and nutsWhole-grain toast with egg and avocadoBe Mindful of Added SugarsAdditionally, be mindful of added sugars in your breakfast. They’re super-quickly absorbed, so they can spike blood sugar levels. Plus, eating too many added sugars is linked with higher rates of type 2 diabetes.For example, when selecting a Greek yogurt for overnight oats, try selecting one with little to no added sugars. You can add natural sweetness through fruit instead of relying on added sugars.The Bottom LineInsulin resistance can be a precursor to type 2 diabetes, but simple dietary changes can go a long way to improving your insulin sensitivity and blood sugars. Make sure not to skip breakfast, and while you’re at it, ensure that your breakfast has a whole grain, protein, fat and fiber, like ourHigh-Protein Strawberry & Peanut Butter Overnight Oats. This can help promote healthy blood sugar management and stable energy levels throughout the morning!
Insulin is a hormone that helps move sugar from your blood into your cells. When your body doesn’t respond as well to insulin, it’s calledinsulin resistance.Insulin resistance can lead to type 2 diabetes, but you’ll be glad to hear there are some things you can do to help improve your body’s responsiveness to insulin. One of those is making changes to your diet!
They say breakfast is the most important meal of the day, and they’re not lying. Skipping breakfast has been linked with greater risk of prediabetes, so eating something at the start of your day is one simple way to reduce your chances of developing diabetes.That said, the best way to keep your blood sugar levels in check and your energy levels steady through the morning is to eat a balanced breakfast. For an easy, delicious breakfast with demonstrated benefits for insulin resistance, we recommend overnight oats.ThisHigh-Protein Strawberry & Peanut Butter Overnight Oatsin particular is full of nutritious ingredients that can help manage insulin resistance. Keep reading to learn more!
It Contains Fiber
Oats are a whole grain, so they’re a good source of fiber. “Fiber slows down the breakdown of sugars in the body and decreases insulin response after meals. Fiber also helps you feel more full!” explainsDanielle Rancourt, M.S., RD, CSSD, owner and lead dietitian at Pivot Nutrition Coaching.
All fiber is excellent for managing blood sugars, but oats have a special kind of fiber called beta-glucan. “Beta-glucan is a fiber that delays the emptying of the stomach and absorption of glucose into the blood,” says Rancourt. It has unique benefits on cholesterol and blood sugars.
A 2021 study in theEuropean Journal of Clinical Nutritionfound that oat beta-glucan meaningfullyimproved blood sugarsand insulin response after a meal.Another systematic review and meta-analysis with data from over 470,000 participants found thateating oatswas associated with lower rates of type 2 diabetes.
Plus, this recipe includes peanut butter and strawberries for a little extra fiber. In total, it has 3 grams—over 10% of the Daily Value. If you want even more, add a sprinkle of chia seeds. Just 1 tablespoon has over 3 grams of fiber!
It’s Rich in Protein
Rolled oats have an impressive 10 grams of protein per cup. The peanut butter, Greek yogurt and soymilk in this recipe add a few more grams, for a total of 17 grams of protein per serving!
Protein is valuable for improving insulin resistance because it doesn’t impact blood sugars. Plus, it promotes muscle growth, skin health and more.
A 2021 study inNutrientsfound that ahigh-protein dietwas more effective than the Mediterranean diet at reducing insulin resistance and improving glycemic variability—a risk factor for type 2 diabetes.We love that this overnight oats recipe helps you start off your day with plenty of protein.
It’s Easy to Customize to Your Taste
Finally, we love that you can do so much with overnight oats. Yes, this specific recipe is great for insulin resistance, but you can also customize it based on your taste preferences and what ingredients you have on hand.
For example, you can swap out the peanut butter for any other nut or seed butter you love, or for whole or chopped nuts or seeds. You could also swap the strawberries for other berries, apples or bananas. And consider sprinkling on chia seeds, cinnamon or flaxseeds for extra flavor and nutrition.
Other Tips for Building a Blood Sugar–Friendly Breakfast
Select a Whole Grain
Although you may think you need to avoid carbs if your blood sugars are elevated, that’s not the case. They’re still important for giving your body energy. However, not all carbs are the same. We suggestselecting whole grainsfor breakfast, since they’re rich in fiber, protein and micronutrients that support overall health and mitigate blood sugar spikes.Some examples include whole-wheat bread, oats, corn tortillas and quinoa.
Incorporate Protein, Fiber and Fat
Carbs such as whole grains are essential for energy, but when eaten alone they can quickly raise blood sugar levels. So, Rancourt recommends ensuring you also include protein, fiber and fat in your breakfast. “My clients remember this as I teach them ‘PFF is your BFF!’ PFF stands for protein, fiber, fat,” says Rancourt. This combination helps slow absorption to give insulin more time to do its job and prevent blood sugar spikes.
You can get fiber from foods like fruits, veggies, legumes and whole grains. Some healthy breakfast proteins include eggs, beans, nuts and Greek yogurt. Sources of healthy fats include avocados, nontropical oils, nuts and seeds. Some examples ofwell-rounded breakfastsbesides our high-protein overnight oats recipe above include:
Be Mindful of Added Sugars
Additionally, be mindful of added sugars in your breakfast. They’re super-quickly absorbed, so they can spike blood sugar levels. Plus, eating too many added sugars is linked with higher rates of type 2 diabetes.
For example, when selecting a Greek yogurt for overnight oats, try selecting one with little to no added sugars. You can add natural sweetness through fruit instead of relying on added sugars.
The Bottom Line
Insulin resistance can be a precursor to type 2 diabetes, but simple dietary changes can go a long way to improving your insulin sensitivity and blood sugars. Make sure not to skip breakfast, and while you’re at it, ensure that your breakfast has a whole grain, protein, fat and fiber, like ourHigh-Protein Strawberry & Peanut Butter Overnight Oats. This can help promote healthy blood sugar management and stable energy levels throughout the morning!
Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
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Thanks for your feedback!
Tell us why!OtherSubmit
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.National Institute of Diabetes and Digestive and Kidney Disease.Insulin Resistance & Prediabetes.Miyamura K, Nawa N, Isumi A, Doi S, Ochi M, Fujiwara T.Association between skipping breakfast and prediabetes among adolescence in Japan: Results from A-CHILD study.Front Endocrinol (Lausanne). 2023;14:1051592. doi:10.3389/fendo.2023.1051592Centers for Disease Control and Prevention.Fiber: The Carb That Helps You Manage Diabetes.Zurbau A, Noronha JC, Khan TA, Sievenpiper JL, Wolever TMS.The effect of oat β-glucan on postprandial blood glucose and insulin responses: a systematic review and meta-analysis.Eur J Clin Nutr. 2021;75(11):1540-1554. doi:10.1038/s41430-021-00875-9Wehrli F, Taneri PE, Bano A, et al.Oat Intake and Risk of Type 2 Diabetes, Cardiovascular Disease and All-Cause Mortality: A Systematic Review and Meta-Analysis.Nutrients. 2021;13(8):2560. doi:10.3390/nu13082560USDA FoodData Central.Chia seeds.American Diabetes Association.The Importance of Protein for People with Diabetes.Tettamanzi F, Bagnardi V, Louca P, et al.A High Protein Diet Is More Effective in Improving Insulin Resistance and Glycemic Variability Compared to a Mediterranean Diet-A Cross-Over Controlled Inpatient Dietary Study.Nutrients. 2021;13(12):4380. doi:10.3390/nu13124380American Diabetes Association.Understanding Carbs.Centers for Disease Control and Prevention.Get the Facts: Added Sugars.
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.National Institute of Diabetes and Digestive and Kidney Disease.Insulin Resistance & Prediabetes.Miyamura K, Nawa N, Isumi A, Doi S, Ochi M, Fujiwara T.Association between skipping breakfast and prediabetes among adolescence in Japan: Results from A-CHILD study.Front Endocrinol (Lausanne). 2023;14:1051592. doi:10.3389/fendo.2023.1051592Centers for Disease Control and Prevention.Fiber: The Carb That Helps You Manage Diabetes.Zurbau A, Noronha JC, Khan TA, Sievenpiper JL, Wolever TMS.The effect of oat β-glucan on postprandial blood glucose and insulin responses: a systematic review and meta-analysis.Eur J Clin Nutr. 2021;75(11):1540-1554. doi:10.1038/s41430-021-00875-9Wehrli F, Taneri PE, Bano A, et al.Oat Intake and Risk of Type 2 Diabetes, Cardiovascular Disease and All-Cause Mortality: A Systematic Review and Meta-Analysis.Nutrients. 2021;13(8):2560. doi:10.3390/nu13082560USDA FoodData Central.Chia seeds.American Diabetes Association.The Importance of Protein for People with Diabetes.Tettamanzi F, Bagnardi V, Louca P, et al.A High Protein Diet Is More Effective in Improving Insulin Resistance and Glycemic Variability Compared to a Mediterranean Diet-A Cross-Over Controlled Inpatient Dietary Study.Nutrients. 2021;13(12):4380. doi:10.3390/nu13124380American Diabetes Association.Understanding Carbs.Centers for Disease Control and Prevention.Get the Facts: Added Sugars.
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
National Institute of Diabetes and Digestive and Kidney Disease.Insulin Resistance & Prediabetes.Miyamura K, Nawa N, Isumi A, Doi S, Ochi M, Fujiwara T.Association between skipping breakfast and prediabetes among adolescence in Japan: Results from A-CHILD study.Front Endocrinol (Lausanne). 2023;14:1051592. doi:10.3389/fendo.2023.1051592Centers for Disease Control and Prevention.Fiber: The Carb That Helps You Manage Diabetes.Zurbau A, Noronha JC, Khan TA, Sievenpiper JL, Wolever TMS.The effect of oat β-glucan on postprandial blood glucose and insulin responses: a systematic review and meta-analysis.Eur J Clin Nutr. 2021;75(11):1540-1554. doi:10.1038/s41430-021-00875-9Wehrli F, Taneri PE, Bano A, et al.Oat Intake and Risk of Type 2 Diabetes, Cardiovascular Disease and All-Cause Mortality: A Systematic Review and Meta-Analysis.Nutrients. 2021;13(8):2560. doi:10.3390/nu13082560USDA FoodData Central.Chia seeds.American Diabetes Association.The Importance of Protein for People with Diabetes.Tettamanzi F, Bagnardi V, Louca P, et al.A High Protein Diet Is More Effective in Improving Insulin Resistance and Glycemic Variability Compared to a Mediterranean Diet-A Cross-Over Controlled Inpatient Dietary Study.Nutrients. 2021;13(12):4380. doi:10.3390/nu13124380American Diabetes Association.Understanding Carbs.Centers for Disease Control and Prevention.Get the Facts: Added Sugars.
National Institute of Diabetes and Digestive and Kidney Disease.Insulin Resistance & Prediabetes.
Miyamura K, Nawa N, Isumi A, Doi S, Ochi M, Fujiwara T.Association between skipping breakfast and prediabetes among adolescence in Japan: Results from A-CHILD study.Front Endocrinol (Lausanne). 2023;14:1051592. doi:10.3389/fendo.2023.1051592
Centers for Disease Control and Prevention.Fiber: The Carb That Helps You Manage Diabetes.
Zurbau A, Noronha JC, Khan TA, Sievenpiper JL, Wolever TMS.The effect of oat β-glucan on postprandial blood glucose and insulin responses: a systematic review and meta-analysis.Eur J Clin Nutr. 2021;75(11):1540-1554. doi:10.1038/s41430-021-00875-9
Wehrli F, Taneri PE, Bano A, et al.Oat Intake and Risk of Type 2 Diabetes, Cardiovascular Disease and All-Cause Mortality: A Systematic Review and Meta-Analysis.Nutrients. 2021;13(8):2560. doi:10.3390/nu13082560
USDA FoodData Central.Chia seeds.
American Diabetes Association.The Importance of Protein for People with Diabetes.
Tettamanzi F, Bagnardi V, Louca P, et al.A High Protein Diet Is More Effective in Improving Insulin Resistance and Glycemic Variability Compared to a Mediterranean Diet-A Cross-Over Controlled Inpatient Dietary Study.Nutrients. 2021;13(12):4380. doi:10.3390/nu13124380
American Diabetes Association.Understanding Carbs.
Centers for Disease Control and Prevention.Get the Facts: Added Sugars.
