White Oats (Bagrry's) (1 Serving), Berries (1 Cup), Dutch Quark (1 Cup) and Mixed Nuts (100 G)

Reduce the oat portion and measure it dry; try starting with about 20–30 g instead of a large bowl, then assess your glucose response.

Choose plain, unsweetened Dutch quark and avoid flavoured versions, honey, syrup, granola, or dried fruit additions.

Use less sweet berries such as raspberries, blackberries, or strawberries, and keep the serving moderate rather than combining several large portions of fruit.

Prefer steel-cut or thick rolled oats over instant oats, and cook them less soft rather than making a very creamy porridge.

Eat the quark and mixed nuts first, then the berries and oats; the protein, fat, and fibre may slow the rise.

Take a gentle 10–20 minute walk after eating and compare responses across a few meals to identify the portion combination that works best for you.