Oats (100 G) and Vegan Protein (Big Muscles) (1 Serving)

Choose plain steel-cut or old-fashioned rolled oats instead of instant oats, and keep the serving to about 1/3–1/2 cup dry oats.

Select an unsweetened vegan protein powder with no added sugar, syrups, maltodextrin, or large amounts of refined starch.

Add chia seeds, ground flaxseed, walnuts, or almond butter to slow digestion and increase satiety.

Use unsweetened soy milk or water rather than sweetened plant milks, and avoid honey, maple syrup, dates, or granola toppings.

Top oats with a small portion of berries, such as raspberries, strawberries, or blueberries, plus cinnamon or vanilla for sweetness without added sugar.

Eat the meal after a short walk or include a 10–20 minute walk after eating, and consider reducing the oats portion further if spikes persist.