Latte di Mandorla senza Zuccheri (Alpro) (1 Serving), Oats (100 G), Chunky Peanut Butter (with Salt) (2 Tbsp) and Real Whey 100% Whey Protein (Prozis) (1 Serving)

Reduce the oat portion first (for example, by 25–50%) and use traditional rolled or steel-cut oats rather than instant oats.

Keep peanut butter to a measured 1–2 tablespoons; choose one with peanuts and salt only, without added sugar or syrups.

Mix in chia seeds or ground flaxseed and allow the oats to sit for several minutes; the added fibre can slow absorption.

Have the whey as part of a fuller meal rather than as a large, fast-drinking shake; consider splitting the serving into two smaller portions.

Add a small serving of berries, such as raspberries, strawberries, or blackberries, instead of sweeter toppings or larger amounts of oats.

Take a 10–20 minute easy walk after eating and compare your glucose response with the same meal eaten without the walk.