The #1 Breakfast to Improve Insulin Resistance

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 called insulin 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. This High-Protein Strawberry & Peanut Butter Overnight Oats in 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!” explains Danielle Rancourt, M.S., RD, CSSD, owner & 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 the European Journal of Clinical Nutrition found that oat beta-glucan meaningfully improved blood sugars and insulin response after a meal. Another systematic review and meta-analysis with data from over 470,000 participants found that eating oats was 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 (DV). If you want even more, add a sprinkle of chia seeds. Just one 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 in Nutrients found that a high-protein diet was 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 oat 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 flax seeds 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 suggest selecting whole grains for 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 or quinoa.

Incorporate Protein, Fiber and Fat

Carbs like 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, non-tropical oils, nuts and seeds. Some examples of well-rounded breakfasts besides our high-protein overnight oats recipe above include:

• Egg tacos on corn tortillas with beans, peppers and onions
• Chia pudding with fruit and nuts
• Whole grain toast with egg and avocado

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 our High-Protein Strawberry & Peanut Butter Overnight Oats. This can help promote healthy blood sugar management and stable energy levels throughout the morning!