How We Made This Diabetes-Friendly

1. Used maple syrup as sweetener. Unlike table sugar, maple syrup comes with other trace minerals, such as calcium and manganese, that may benefit health. It also has a lower glycemic index than table sugar, meaning it has a lower impact on blood sugar. That said, maple syrup is still considered an added sugar, so it’s helpful to be cautious of the amount you’re eating, especially when watching your blood sugar levels.

2. Added protein-packed, unsweetened, strained Greek-style yogurt for richness. Using creamy, plain strained yogurt adds more protein to this recipe. Protein helps you feel satisfied and also aids in slowing digestion, which helps blunt blood sugar spikes. Yogurt also supplies calcium, an important mineral for blood circulation and bone health, both of which can be impacted by diabetes medications and complications. Plus, each serving of this recipe provides 5 grams of satiating fiber, an important nutrient that helps support healthy blood sugar levels.

3. Opted for unsweetened almond milk. Since we’re already using dairy-based yogurt, we chose unsweetened almond milk as the liquid component for our overnight oats. Adding unsweetened almond milk instead of cow’s milk saved us about 4 grams of carbohydrate per serving.

Tips from the Test Kitchen

Can I swap other unsweetened plant-based milks for the almond milk in this recipe?

Yes, just be sure to check the Nutrition Facts panel to make sure you are replacing the almond milk with something that has a comparable nutritional profile, paying close attention to the carbohydrate content. For reference, many unsweetened almond milks contain 1 gram or less of carbohydrates per 8-ounce serving. Opt for a substitute with a similar profile if you decide to switch.

hand pouring oats into liquid mixture — Photographer: Morgan Hunt Glaze, Food Stylist: Jennifer Wendorf, Prop Stylist: Shell Royster

If I don’t have maple syrup, what else can I use to sweeten these overnight oats?

A: If you need to reduce the carbohydrates, try a sugar substitute or add some finely chopped prunes to the mix to replace the maple syrup. Two prunes would provide about 14 grams of carbohydrates, which cuts the amount of carbohydrates coming from the maple syrup in half. If you simply want to swap out the maple syrup for something else, brown sugar has a similar nutritional profile and will work well.

Will any maple syrup work, or do I need a specific type?

Any pure maple syrup is a good choice. For a fuller flavor, try one labeled “dark” or “very dark.” For a milder flavor, choose a maple syrup labeled “golden” or “amber.” Avoid imitation maple syrup, sometimes labeled as “pancake” syrup. This syrup is artificially colored and flavored and is often made with high-fructose corn syrup and doesn’t have the depth of flavor that pure maple syrup provides.

Is the espresso powder necessary or can I swap it with something else to get the same flavor?

The espresso powder is important for achieving that classic tiramisu flavor. If you don’t have espresso powder on hand, consider swapping in a tablespoon or two of cold-brew concentrate or strong coffee. Choose a decaffeinated variety if you’re concerned about caffeine.

Additional reporting by Sara Haas, RDN, LDN.

Ingredients

1 ½ cups unsweetened almond milk
1 cup plain whole-milk strained yogurt, such as Greek-style, divided
2 ½ tablespoons pure maple syrup, divided
2 tablespoons chia seeds
2 teaspoons instant espresso powder
1 teaspoon vanilla extract
½ teaspoon salt
1 ½ cups old-fashioned rolled oats
1 teaspoon cocoa powder, divided

Directions

Whisk almond milk, 1/4 cup yogurt, 1 1/2 tablespoons maple syrup, chia seeds, espresso powder, vanilla and salt together in a large bowl. Add oats; stir until completely coated and submerged. Cover and refrigerate for at least 4 hours and up to 4 days.

Photographer: Morgan Hunt Glaze, Food Stylist: Jennifer Wendorf, Prop Stylist: Shell Royster
Combine the remaining 3/4 cup yogurt and 1 tablespoon maple syrup in a small bowl.

Photographer: Morgan Hunt Glaze, Food Stylist: Jennifer Wendorf, Prop Stylist: Shell Royster
To serve, spoon 2/3 cup oat mixture into a small jar or bowl. Top with 3 tablespoons maple yogurt. Use a small fine-mesh sieve to dust with 1/4 teaspoon cocoa.

Photographer: Sara Baurley, Food Stylist: Julia Levy, Prop Stylist: Josh Hoggle

To make ahead

Refrigerate oats (Step 1) for up to 4 days.

Originally appeared: EatingWell.com, April 2023

Nutrition Facts (per serving)

253	Calories
8g	Fat
35g	Carbs
11g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size 2/3 cup oats, 3 Tbsp. maple yogurt & 1/4 tsp. cocoa
Calories 253
% Daily Value *
Total Carbohydrate 35g	13%
Dietary Fiber 5g	19%
Total Sugars 10g
Protein 11g	22%
Total Fat 8g	10%
Saturated Fat 2g	9%
Cholesterol 7mg	2%
Vitamin A 43Âµg
Vitamin C 0mg	0%
Vitamin D 1Âµg
Vitamin E 3mg	19%
Folate 17Âµg
Vitamin K 1Âµg
Sodium 359mg	16%
Calcium 318mg	24%
Iron 2mg	13%
Magnesium 80mg	19%
Potassium 326mg	7%
Zinc 2mg	18%
Vitamin B12 0Âµg
Omega 3 1g

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.