The challenge with overnight oats: Many women following the Whole GI Protocol™ miss their beloved overnight oats but find that even small amounts of oats cause unwanted blood sugar spikes. The good news? You don't have to give up this convenient breakfast forever—you just need to understand how to modify it to work with your body's current needs.
Why Traditional Overnight Oats Spike Blood Sugar
Even steel-cut oats, while better than instant varieties, are still primarily carbohydrate. When eaten cold (as in overnight oats), the starches haven't been broken down by cooking, which can actually make them harder to digest and more likely to cause spikes. Additionally, the liquid base (even unsweetened almond milk) adds to the carb load without providing the blood sugar-buffering benefits of adequate protein and fat.
Basically, you need to add a lot more protein and a lot more fat.
