Skip to content

Which alternative to oatmeal to choose? – Low carb foods and healthy recipes as replacement options

There are some great ways to swap your morning bowl for an alternative to oatmeal and still have a healthy breakfast. Oats are filling, inexpensive and versatile, making them a staple in many people’s diets. Nonetheless, it’s always a good idea to alternate your diet with equivalent products every now and then. Moreover, oatmeal is not the only option when it comes to breakfast with whole grains. Eating a variety of nuts and seeds not only adds variety to your meals, but also to your daily diet in general. Here are some suggestions that you are welcome to try without sacrificing any of the health benefits.

What alternative to oatmeal can be added to the daily menu?

prepare different gluten-free flours such as almond flour and buckwheat flour as an alternative to oatmeal

Oatmeal may be touted for its cholesterol-lowering properties, but it still poses a challenge for individuals who struggle with blood sugar control. Most oatmeal available in stores has also been highly processed and refined to reduce cooking times. However, this convenience comes with the loss of essential nutrients, such as fiber. The latter help slow digestion and normalize high blood sugar levels.

eat nutritious and high fiber nuts with milk as a healthy alternative to oatmeal for breakfast

But what should you try as a healthier breakfast option and alternative to oatmeal that is better for blood sugar? For those who are experiencing taste boredom, craving a little creativity, or perhaps not so eager to face another morning of oatmeal, there is an impressive selection of substitute options to start the day with energy. Before doing so, however, it may be useful to learn how eating oats on a daily basis can affect blood sugar levels. Below is some useful information about this.

Why might oats be unhealthy for some people?

possible alternative to oatmeal for weight loss and high blood sugar levels

The main cause of unhealthy oatmeal can, of course, be food processing due to the addition of sugar or other flavor enhancers. In a process called refining, the outer husk of the grain is removed. Then the industry processes the grains into flakes by steaming or flattening them so they cook faster. As with white flour, the processing and refining of whole grain oats eliminates fiber and other essential nutrients found in oat groats. In addition, disruption of the structural integrity of the oat kernel is likely associated with a loss of its glycemic benefits. Accordingly, this leads to faster conversion of carbohydrates to glucose and faster glucose uptake into the bloodstream.

in diabetes, processed foods for breakfast can increase blood sugar levels

For people with diabetes or at risk of developing diabetes, this means that such processed oats can cause blood sugar spikes. These can stress the body’s internal systems. Restoring the fiber content in a bowl of unhealthy and processed oats can slow the rise in blood sugar after eating. As mentioned earlier, added sugar can be another challenge for at-risk individuals. This unhealthy aspect of oats may come as a surprise to many for whom oatmeal is a staple in their morning routine. Fortunately, there are workarounds that not only allow for a healthy alternative to oatmeal.ä

Opting for a healthy alternative to oatmeal

breakfast bowl with fresh fruits and chia seeds as an alternative to oatmeal

So food plays a critical role in blood sugar control. The key is to eat portioned, nutrient-dense foods that keep you full and satisfy hunger. In addition, these items should contain nutrients that help slow the rise in blood sugar. Here are three healthy preparation methods with alternatives to oatmeal for better blood sugar control and general health.

Prepare protein-rich porridge with quinoa for more fiber.

quinoa instead of oats as an ingredient for a protein-rich and nutritious breakfast

Quinoa is a great alternative to oatmeal because this natural product is rich in protein and fiber. These contribute to satiety and slow down the rise of blood sugar after eating. One cup of cooked quinoa contains about 40 grams of carbohydrates, 8 grams of protein, 5 grams of fiber and 3 grams of healthy fats. So replace your morning oatmeal with a quinoa porridge for a lighter and healthier cereal that is rich in protein. To make the following recipe idea for two or three people, you will need the following.


  • ½ cup quinoa
  • 1 cup of milk (or ¾ cup for a thicker consistency)
  • ½ cup water
  • ¼ teaspoon ground cinnamon
  • 1 pinch of salt
  • Brown sugar or low-sugar fruit for sprinkling


  • First, lightly cook the quinoa in a saucepan and season the ingredient with cinnamon for more crunch in your porridge.
  • Then add milk and water to the pan and bring everything to a boil while seasoning with salt.
  • Reduce the heat and let the porridge simmer.
  • Cover the pan and continue cooking for 20-25 minutes or until the quinoa is cooked through. Stir in between to make sure nothing burns.
  • Top your breakfast porridge with brown sugar or low-sugar fruit to add some sweetness.
  • Alternatively, cook the quinoa porridge overnight in a slow cooker so it’s ready when you wake up.

Make healthy breakfast with green spelt

raw green seeds and cooked freekeh can be a healthy substitute to oatmeal

Like quinoa, green spelt is another grain that makes a great alternative to oatmeal. This natural product is a staple in many Middle Eastern cuisines, including Egypt, Syria and Tunisia. It also has a high protein and fiber profile, even better than that of quinoa. Green spelt is rich in iron, calcium and zinc, which are essential minerals needed to support daily body function. It also contains prebiotics, which can support your gut health by promoting healthy and beneficial microbes in the gut.

So it’s no wonder that this grain is a staple in many cuisines. Accordingly, for people with diabetes, it can healthily replace oats, as green spelt has a low glycemic index (GI) value (GI = 29) and a low glycemic load (GL = 4). Thus, this food is suitable for better blood sugar control. To prepare breakfast bowls for two people, you will need the following.


  • ½ cup of cracked green spelt
  • 1 cup of water
  • 1 cup of milk (or ¾ cup for a thicker consistency)
  • ¼ tsp cinnamon
  • 1 pinch of salt
  • Toppings of your choice


  • Bring green spelt, water, milk, cinnamon and salt to a boil in a saucepan.
  • Then reduce the heat and simmer for about 20-25 minutes.
  • Serve with the toppings of your choice, although pistachios and low-sugar fruit could be great options.

Choose pudding made from chia and flax seeds as an alternative to oatmeal.

varied and healthy alternative to oatmeal with chia or flax seeds

Maybe you are a fan of oatmeal because of Overnight Oats. Breakfasts like this are easy to prepare and offer a variety of options that require very little preparation. The best part is that when you wake up, you don’t have to bother actually cooking, because your breakfast is already prepared. You can achieve a similar result without cooking with chia seeds and flax seeds. As a combination, these are a nutritional power duo. Each seed complements the other with fiber, healthy fats or protein, making such a pudding a very balanced and nutrient-rich breakfast dish or dessert. All these nutrients also help to slow down digestion and avoid a sharp rise in blood sugar levels. For the recipe you will need the following


  • ¼ cup ground flax seeds (flour also available).
  • 2 tablespoons chia seeds
  • 1 cup milk
  • 1 tsp vanilla extract (optional)
  • ½ banana (mashed)
  • Toppings of choice


  • First, as with low-calorie overnight oats for weight loss, simply mix the ingredients in a canning jar or bowl.
  • Then let the pudding chill overnight.
  • When you wake up in the morning, you’ll thank yourself for making this delicious breakfast the night before.