According to the World Health Organization (WHO), approximately 422 million people worldwide are living with diabetes and the condition is directly responsible for 1.5 million deaths annually. Nutritionists emphasize lifestyle interventions for managing diabetes with a focus on diet control. One of the simplest and most effective dietary habits is incorporating oats into your regular meals.
Oats are rich in fibre and essential nutrients while being low in saturated fats and sugar which makes them an excellent whole grain that can be added to a daily diet, especially for a diabetic person. Oatmeal contains abundant soluble fibres called beta-glucan, which delays digestion causing a slower glucose response that prevents sudden spikes that can be harmful to diabetic patients.
Now that we are aware of the incredible benefits of oats in our diet, the next question is how to incorporate them into our daily meals. Chef Kunal Kapur has curated a list of amazing oats recipes that you can enjoy every day:
Apple & Cinnamon Porridge
Ingredients:
- 1 cup (80gm) oats,
- 1 medium apple, peeled + diced
- 4 cups almond milk (You can use any other plant-based milk)
- ¼ cup pure maple syrup
- 1 tbsp ground cinnamon, nutmeg, allspice
- Pinch of sea salt
Caramelized Apples:
- 1 apple, sliced with skins
- 2 tbsp unsalted butter
- 1 tsp ground cinnamon
- Pinch of sea salt

Caramelized Apple
Method:
- In a medium skillet over medium-high heat, add butter and heat until melted. Add cinnamon and sea salt. Stir until combined and it starts bubbling for about 2-3 minutes.
- Add the sliced apples and toss until well-coated. Cook for 8-10 minutes, until softened and the sauce has thickened, remove from the heat
Oatmeal:
- Add oats, apples cinnamon, milk, sea salt, all spices and nutmeg powder to a pa. Keep stirring all the ingredients at medium heat until everything is mixed well. Bring this mix to a boil and then reduce the heat to slow and keep it on boil for about 10 minutes.
- Once done, oats should thicken and become fluffy and creamy with half the liquid remaining. Stir in the almond milk and maple syrup, and let it simmer for an additional 1-2 minutes before removing it from the heat.
- To serve, portion oatmeal into serving bowl(s) and top with caramelized apples, toasted nuts, and a drizzle of maple syrup, if desired.
Cinnamon Oatmeal
Ingredients
- 1 cup of saffola oats
- 1 cup water
- 1 cup almond milk
- ¼ tsp cinnamon
- 1 tbsp maple syrup
- Salt as per taste
Method:
- Put all the mentioned ingredients in a pot and keep it on oil.
- While stirring, reduce heat to low and let it simmer until it’s thick and creamy for 5-10 minutes.
- Once it has reached the desired consistency, remove from heat and add any toppings of your choice (fruits and nuts are optional)
Flaxseeds Oatmeal Pancakes
Ingredients
- ⅓ cup whole wheat flour
- 3 tbsp quick-cooking oats
- 1 tbsp flaxseed
- ½ tsp baking powder
- ¼ tsp ground cinnamon
- ⅛ tsp baking soda
- Salt (as per taste)
- ½ cup buttermilk
- ½ tsp vanilla extract
Method:
- In a large bowl, combine the flour, oats, flaxseeds, baking soda, salt, baking powder, cinnamon and mix
- In a separate small bowl, blend buttermilk, oil, and vanilla. Stir the mixture thoroughly before incorporating it into the dry ingredients. Mix until a smooth and creamy brown consistency is achieved.
- Pour some batter on a hot saucepan after coating it with oil. Cook the pancake on both sides until it is golden brown.
To sum up, oats prove to be a valuable inclusion in the diet of individuals with diabetes. When consumed in appropriate portions and under dietary guidance, oats offer a nutritious and beneficial option for those living with diabetes.