Oats (100 G) and Egg Omelet (1 Large)

Use a smaller portion of steel-cut oats and avoid instant or heavily processed oat packets; prepare them without added sugar, honey, syrup, or sweetened milk.

Add protein and fat to the oats, such as eggs, plain Greek yogurt, chia seeds, walnuts, or avocado, and include non-starchy vegetables in the omelet.

Increase fiber by mixing chia seeds or ground flaxseed into the oats and adding vegetables such as spinach, mushrooms, peppers, or zucchini to the omelet.

Check omelet fillings and sauces for hidden sugars; choose unsweetened ingredients and avoid sweet ketchup, sweet chili sauce, and sugary coffee drinks alongside the meal.

Eat the omelet and vegetables before the oats, and eat slowly to reduce the speed of carbohydrate absorption.

Take a 10–20 minute easy walk after eating, and use your glucose readings to identify the oat portion size that works best for you.