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Base:
1½ cups (135g) rolled oats (steel-cut work too, but require longer cooking)
1 large apple (peeled if preferred), grated (~1 cup)
1 large carrot, grated (~1 cup)
2 eggs (or 2 flax eggs for vegan: 2 tbsp ground flax + 5 tbsp water)
1 tsp Ceylon cinnamon (proven to lower fasting glucose – Diabetes Care Journal)
½ cup (55g) chopped walnuts (healthy fats = slower digestion)
1½ cups unsweetened almond milk
Blood Sugar Bonus Boosters (Optional):
1 tbsp chia seeds (adds fiber + omega-3s)
1 tsp vanilla extract (flavor without sugar)
Pinch of nutmeg (anti-inflammatory)
Step-by-Step Instructions
- Prep the Gut-Friendly Base (5 mins)
Grate apple and carrot (skin on for extra fiber).
In a bowl, combine oats, grated apple/carrot, cinnamon, walnuts, and chia seeds.
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- Add Binding Agents
Whisk eggs (or flax eggs) and almond milk, then pour over dry ingredients.
Mix until fully incorporated (batter will be thick).
- Bake for Stable Energy Release
Spread into a greased 8×8-inch dish.
Bake at 375°F (190°C) for 35-40 mins until firm and golden.
- Serve Smart
Top with 1 tbsp almond butter (healthy fats = slower glucose spike).
Pair with cinnamon tea (further stabilizes blood sugar).
Pro Tips for Optimal Glucose Control
🔥 Tested trick: Adding 1 tbsp psyllium husk increases soluble fiber by 5g per serving.
🔥 Meal prep: Portion into containers for 5-day fridge storage (reheat with extra milk).
🔥 Pairing principle: Always eat fiber/protein before carbs to blunt sugar spikes.
5 Science-Backed Variations
🩸 Cinnamon-Protein Boost: Add 1 scoop unflavored collagen or pea protein.
🫐 Berry Version: Swap apple for ½ cup blueberries (lower glycemic than apples).
🎃 Pumpkin Seed Crunch: Top with 2 tbsp pumpkin seeds (magnesium supports insulin function).
🍃 Minty Fresh: Add 1 tbsp fresh mint (studies show mint may improve glucose tolerance).
☕ Coffee-Infused: Replace ½ cup milk with cooled brewed coffee (chlorogenic acid aids metabolism).
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