English Oatmeal Pancakes (1 Pancake)

Use a smaller serving of oatmeal pancakes and add a side of eggs or unsweetened Greek yogurt to slow absorption.

Make the batter with steel-cut or rolled oats rather than oat flour, and include chia seeds or ground flaxseed.

Avoid syrup, honey, jam, and sweetened spreads; top pancakes with raspberries, strawberries, cinnamon, or a small amount of natural peanut or almond butter instead.

Add protein to the pancakes, such as eggs, cottage cheese, or plain Greek yogurt, and avoid adding sugar to the batter.

Eat the pancakes after a fiber-rich savory starter, such as a salad with leafy greens and non-starchy vegetables.

Take a 10–20 minute easy walk after eating to help reduce the post-meal rise.