Milk (1 Cup), Optimum Nutrition - Gold Standard Whey Protein Powder, Double Rich Choc., 30.32 g (1 rounded scoop) (1 serving(s)) and Rolled Oats (1 Serving)

Reduce the rolled-oats portion first—for example, cut it by one-third to one-half—and re-test, since the oats are likely the main carbohydrate contributor in this shake.

Use water or an unsweetened lower-carbohydrate milk alternative instead of regular milk, then compare your glucose response under otherwise identical conditions.

Add 1–2 tablespoons of chia seeds or ground flaxseed; their soluble fiber and fat can slow carbohydrate absorption.

Have the shake alongside a small portion of nuts, such as almonds or walnuts, rather than drinking it alone.

Avoid blending in higher-sugar additions such as banana, dates, honey, or syrup; if you want fruit, use a small serving of berries instead.

Drink the shake after resistance exercise or a 10–20 minute walk, and keep testing one change at a time to identify whether milk, oats, serving size, or the powder is driving the rise.