Oats (Saffola) (1 Serving) and Coffee with Milk (100 Ml)

Use a smaller portion of plain steel-cut or rolled oats, and avoid instant or flavored oat packets.

Choose unsweetened milk or a lower-carbohydrate unsweetened alternative; skip added sugar, syrups, honey, and sweetened creamers.

Add protein and fat to the meal, such as eggs, plain Greek yogurt, chia seeds, or a small handful of nuts.

Top oats with berries, cinnamon, or vanilla rather than dried fruit, banana, or sweeteners.

Have coffee after or alongside the oats rather than on an empty stomach, and consider decaf if caffeine seems to worsen your readings.

Take a 10–20 minute easy walk after eating and monitor portions and your response to identify the amount of oats you tolerate best.