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Oatmeal Muesli Breakfast Cereal

RECIPE: Oatmeal Muesli Breakfast Cereal

Did you know boxed cereal is TERRIBLE for blood sugar control? It is! Don't fret though, there's a MUCH better option for breakfast. How about my yummy Oatmeal Muesli Breakfast Cereal. My Oatmeal Muesli is SUPER easy to make and it's awesome for blood sugar control too!


I bet you're used to eating boxed cereal for breakfast – who isn't?

But when it comes to Prediabetes and Insulin Resistance, boxed cereal is a big no-no.


Well, for a whole bunch of reasons!

The most IMPORTANT reason is… boxed cereals have TONS of added sugar!

Boxed cereals also:

  • Have little to no fiber (you need fiber for healthy blood sugar control)
  • Are ALWAYS overcooked (how do you think they get it to be that crunchy???). Just so you know...overcooked grains WILL spike your blood sugar
  • Are usually manufactured with preservatives, chemicals and other junky ingredients

On top of all that, refined grains, like in boxed cereals, are TERRIBLE for blood sugar control!


UNREFINED grains (or whole grains) are one of the BEST things you can eat to get your Prediabetes and Insulin Resistance back to normal!

"A higher intake of whole grains is associated with decreased risk of deteriorating glucose tolerance including progression from normal glucose tolerance to Prediabetes by mechanisms likely tied to effects on insulin sensitivity."

Consumption of whole grain reduces risk of deteriorating glucose tolerance, including progression to prediabetes. The American Journal of Clinical Nutrition, Dec 2012. Jan;97(1):179-87. doi: 10.3945/ajcn.112.045583.

UNREFINED grains are grains like nature made them. Nothing's been taken away and nothing's been added.

AND one of the best UNREFINED grains you can eat is oats.

That's why oat flakes are the main ingredient in my Oatmeal Muesli Breakfast Cereal!

I've also added chia seeds, hemp, almonds and a few raisins. All good stuff to help you start your day AND keep your blood sugar stable.

(If you don't know what some of these ingredients are... don't worry, I'll explain below.)

Whole Grain Oats

All About Whole Grain Oats

Whole grain oats are a great food to include in YOUR breakfast.

Full of fiber and slow release carbohydrates, whole grain oats are a must for your Prediabetes diet.

Whole grain oats help:

  • Regulate your blood sugar (it's the fiber that keeps your blood sugar stable)
  • Lower your cholesterol (yippee!)
  • Regulate your digestion (we both know that's important)
  • Reduce your risk of colon cancer (bonus!)

And if you eat the oats raw, the resistant starch which will slow down your digestion even more! (which means you get even better blood sugar control)

All About Chia Seeds

Chia seeds are tiny seeds that gel up when you put them in liquid.

Chia seeds are very fibery and will slow down your digestion -- which means you get a slower blood sugar response. What a great bonus for your body!

Chia Seeds Prevent Diabetes

Don’t worry if you’ve never heard of Chia Seeds before. At the end of the blog post I tell you where you can get them.

All About Hemp Hearts

Hemp Hearts (shelled hempseed) are the edible portion of a hemp seed.

In case you are wondering – you CANNOT get stoned by eating hemp hearts even though they come from a hemp plant. (I know some of you will be relieved and others will perhaps be disappointed!)

Hemp Hearts are about 30% fat including the essential fatty acid GLA (gamma-linolenic acid). GLA has been linked to aiding with weight loss and fighting inflammation.

Hemp Hearts are also rich in plant-based protein.

In other words, Hemp Hearts will really help you be healthy.

Hemp Seeds

So, What the Heck Is Muesli?

My recipe for Oatmeal Muesli Breakfast Cereal has a word in it you might not be familiar with – Muesli.

(pronounced: MEWZ-lee)

If you've never heard of Muesli, it's just a cereal you eat cold. 

Muesli is traditionally NOT cooked. You simply take a scoop, add some milk substitute, perhaps some sliced fruit, and away you go!

You can cook Muesli if you want to as well, but you'll get more blood sugar benefits if you don't (there's more resistant starch in RAW oats than in cooked oats).

Trying to eat healthy all on your own is too darn hard.

In the Healthy U Group we encourage each other to eat better...

Oatmeal Muesli Breakfast Cereal Recipe

Servings: 24 (1/2 cup each)

  • 5 cups raw whole oat flakes or barley flakes (not instant)
  • 2 cups chia seeds
  • 2 cups hemp hearts (hemp seeds WITHOUT the shell)
  • 2 cups chopped almonds (if you don't like nuts, use seeds like sunflower or pumpkin seeds)
  • 1 cup raisins 
  • 2/3 cup cacao nibs (optional)

Directions: (super easy)

Mix all the ingredients together in a large mixing bowl. Refrigerate. That was easy!

Serving Suggestions:

Cold - Scoop out a serving, add milk substitute and chopped fruit.

(Why milk substitute? Because ALL dairy milk is packed with natural sugar (lactose), so you need to avoid dairy milk.)

Cooked – Cook with a 2:1 water to muesli ratio… so 1 cup water, 1/2 cup muesli. Cook as you would oatmeal.

Nutrition Facts: Oatmeal Muesli Breakfast Cereal

Ladies, see all that fiber (10 grams Dietary Fiber)!

That's what will keep your blood sugar stable!

(this label is WITHOUT the cacao nibs)

Oatmeal Muesli Breakfast Cereal

Where to Buy Chia Seeds, Rolled Oats and Hemp Hearts

Now Foods White Chia Meal
Bob's Red Mill Gluten Free Oats
Hemp Hearts BUY

Want more Breakfast Ideas? Pancakes? Waffles?

Click on the recipes to learn how to make other yummy breakfast foods!

Pancake Recipes For Diabetics
Diabetic Friendly Oatmeal Flax Waffles Recipe
Sorghum Chia Waffle Recipe

About the Author Joan Pasay

As a Nutrition & Lifestyle Therapist I felt compelled to start Power In The Group. Why? To guide and support women like you with Prediabetes or Insulin Resistance so you can regain and nourish your health...without all the confusion. Together we can enjoy the richest quality of life for ourselves, with our families, and within our society...wanna come along?

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