A bowl of Greek oatmeal, combining the satiating protein of Greek yogurt and the low glycemic index and soluble fiber of oatmeal, is a great way to start the day. Cook your oatmeal as usual and serve it with a generous helping of Greek yogurt. Whether you serve your Greek oatmeal with almonds and dried apples, fresh cut pears and walnuts or a handful of berries, this hearty breakfast, which can also make a satisfying snack, has the benefit of being nutritious and filling, in addition to stabilizing your blood sugar levels.
Greek Yogurt
Greek yogurt is thicker than regular yogurt and has a higher protein content. For example, a typical 1/2-cup of low-fat fruit-flavored yogurt provides about 5 grams of protein, while the same serving of Greek yogurt has about double that amount of protein, or about 12 grams. Most people do not eat enough protein at breakfast. Toasts, pancakes, syrups, jams, orange juice and most breakfast cereals are high in carbohydrates, but low in protein.
Oatmeal
Choose large oat flakes to prepare your Greek yogurt, such as steel-cut oats, large oat flakes or old-fashioned oatmeal. These varieties of oatmeal take longer to digest. The carbohydrates are broken down into sugar at a slower pace, which means that these types of oatmeal have a low glycemic index, compared to instant oatmeal and most breakfast cereals, which tend to have a high glycemic index. Low glycemic index foods are associated with a healthier body weight, lower triglyceride levels, improved blood sugar control and a reduced risk of developing diabetes and heart disease.
Satiety and Weight
A review paper published in the May 2008 issue of the "American Journal of Clinical Nutrition" explains that protein is the most satiating nutrient. Adding Greek yogurt to your oatmeal can help you have a more satiating breakfast to prevent hunger and cravings until lunch. The low glycemic index of the carbohydrates found in steel cut oats and old-fashioned oatmeal also make Greek oatmeal very satiating. Starting the day with a filling breakfast can help you reach or maintain your healthy weight without feeling hungry.
Stabilized Blood Sugars
Typical breakfasts, with fruit juices, breakfast cereals and other breakfast foods, tend to be high in carbohydrates and low in protein. Moreover, many of these carbohydrate-rich breakfast foods have a high glycemic index, which can cause your blood sugar levels to go up and down after your meals. Greek oatmeal can benefit your blood sugar levels by stabilizing them, which is useful if you have diabetes or are prone to hypoglycemia. The high soluble fiber content of oatmeal and the protein of Greek yogurt make your Greek oatmeal a perfect meal to keep your blood sugar, and energy levels, stable for hours.
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