Hafragrautur (1 piece)

Choose a smaller portion of hafragrautur and avoid adding sugar, syrup, jam, honey, or sweetened milk.

Cook it from coarse-cut or steel-cut oats rather than instant oats, and keep the texture less overcooked when practical.

Add protein and fat to the bowl, such as plain skyr, unsweetened Greek yogurt, eggs on the side, or a spoonful of nut butter.

Top it with nuts, seeds, cinnamon, and a small handful of berries instead of dried fruit or sweet toppings.

Eat the porridge after or alongside a protein-rich meal component rather than by itself, and avoid drinking juice or other sweet drinks with it.

Take a 10–20 minute easy walk after eating and use your glucose readings to test which portion size and additions work best for you.