Honey (1 Tbsp) and Oats (Quaker) (1 Serving)

Use less honey—measure a small amount rather than pouring freely—and gradually reduce it further as your taste adjusts.

Choose plain steel-cut or rolled oats instead of instant or heavily processed oats, and keep the portion moderate.

Replace some or all of the honey with cinnamon, vanilla, or a small serving of berries for sweetness.

Add chia seeds, ground flaxseed, or walnuts to the oats to slow absorption and increase fullness.

Pair the meal with plain Greek yogurt or an egg to add protein.

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