DiabetesHeartMental HealthRecipes

Oatmeal with Berries and Almonds

Berries and oats provide low-glycemic fiber to stabilize blood sugar, reducing type 2 diabetes risk factors like insulin resistance.

Nutritional Notes: ~350 calories per serving; 25g carbs (mostly fiber-rich), helping maintain steady glucose levels—studies show berries lower diabetes markers by 15-20%.

Serving Size:
2
Time:
Prep: 5 min | Cook: 5min
Difficulty:
Very Easy

Ingredients

  • 1 cup rolled oats (dry)
  • 2 cups mixed berries (strawberries, blueberries)
  • ½ cup plain Greek yogurt (unsweetened)
  • ¼ cup sliced almonds
  • 1 tsp cinnamon
  • 1 tbsp chia seeds (optional for extra fiber)

Directions

  1. Cook oats in 2 cups water or almond milk for 5 minutes; stir in cinnamon.
  2. Layer half the oats in bowls, top with berries, yogurt, and almonds; repeat layers.
  3. Sprinkle chia seeds on top. Serve warm or chilled.

Patrick Quillin

Dr. Patrick Quillin, PhD,RD,CNS is an internationally recognized expert in the area of nutrition and cancer. He has 30 years experience as a clinical nutritionist, of which 10 years were spent as the Vice President for a leading cancer hospital system where he worked with thousands of cancer patients in a hospital setting. His a Best Selling Author with 17 books which have sold over 2 million copies.

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