An ideal breakfast for metabolic health (weight loss and blood sugar control)

Everyone’s talking about fiber for gut health. But for metabolic health, you need fiber AND color.

When you pair fiber with polyphenols — the compounds that make plants colorful — your gut bacteria produce short-chain fatty acids (SCFA) like butyrate. These SCFAs, or postbiotics, are signals that help support healthy blood sugar, insulin balance, appetite-regulating hormones like GLP-1, and a shift away from visceral fat storage.

A fiber pill can’t do that. You need colorful, whole plant foods.

These overnight oats provide 10g fiber per serving, 20g protein, and a healthy dose of polyphenol-rich color to feed your microbiome and fuel that SCFA production.

Where the 10g of fiber comes from:

1. Basil seeds or chia seeds: fiber powerhouses!
Basil seeds make it easy to hit your fiber goals as they provide 15 grams of fiber per 2 TBSP! That’s 2x the fiber than chia seeds provide. With that said, chia seeds are still a good option. The soluble fiber in the basil seeds (or chia seeds) slows digestion to help steady blood sugar and keep you full.

2. Oats: resistant starch plus beta-glucan
Oats get a bad rep, but they are an excellent fiber source, especially when you soak them overnight. Oats provide beta-glucan, the soluble fiber known for blood sugar and cholesterol support, plus resistant starch.

Resistant starch is naturally higher in raw oats, and soaking overnight instead of cooking preserves more of it. It’s called resistant because it resists digestion in your small intestine and essentially resists your body from turning it into sugar. It travels intact to your colon, where is becomes food for your good bacteria.

3. Berries: fiber AND polyphenols in one
This is where you get both sides of the equation. Berries add fiber but most importantly they are one of the most potent polyphenol powerhouses out there. If it stains your shirt or your fingers, it is rich in polyphenols.

I use a combination of protein powder and plain Greek yogurt for protein. But feel free to use 100% protein powder or yogurt.

I prep a few jars on Sundays…such a gift to yourself to have a protein-packed, fiber-packed breakfast ready to go in the fridge on busy mornings.

Ingredients:

• 1/3 cup oats 
• 1 tbsp Basil seeds (or chia seeds)
• 1/2 scoop protein powder
• 1/2 cup plain Greek yogurt 
• 3/4 cup almond milk
• 3 TBSP berries

Optional toppings: honey or maple syrup, cacao nibs, drizzle of almond butter or peanut butter, collagen, tsp of matcha, pomegranate, bee pollen 

Instructions:

1. Mix together oats, basil seeds, and protein powder in a glass mason jar. 
2. Add Greek yogurt and almond milk and mix well.
3. Add berries. 
4. Refrigerate overnight (or at least 4 hours).
5. Top with your favorite toppings before eating.

Want more practical ideas for what to actually eat for weight loss and metabolic health? Check out our next In-Person Group Visits.

Can’t make it to the Metabolic Group Visit(s) or don’t live in Wisconsin? Check out our Metabolic Guidebook & Recipe Book

Our new Metabolic Guidebook includes meal-planning and meal-prep strategies, blood sugar balancing tips, nutrition label guidance, and over 70 of Dr. Axtell’s favorite recipes.

Use discount code LAKESIDE20 for 20% off!

Learn more and get your copy here.