Oats (100 G) and Almond Milk (Epigamia) (1 Serving)

Choose unsweetened almond milk with no added sugar; check labels for syrups, maltodextrin, rice ingredients, or sweeteners that can raise glucose quickly.

Reduce the oat portion and measure it dry; try starting with 1/4–1/3 cup dry oats rather than a large bowl.

Use steel-cut oats or minimally processed rolled oats instead of instant or quick oats, and avoid flavored oat packets.

Add protein and fat to the meal, such as plain Greek yogurt, eggs, tofu, cottage cheese, or unsweetened nut butter, to slow digestion.

Add fiber-rich toppings such as chia seeds, ground flaxseed, walnuts, almonds, berries, or cinnamon; avoid dried fruit, honey, maple syrup, and granola.

Eat the oats after a protein- and vegetable-based meal, or take a 10–20 minute easy walk after eating to reduce the post-meal rise.