Oats (100 G) and Mixed Nuts (100 G)

Reduce the oat portion and measure it dry; start with a smaller serving such as ¼–⅓ cup, then adjust using your own post-meal readings.

Choose steel-cut or thick rolled oats rather than instant or finely milled oats, and avoid sweetened oat packets.

Keep mixed nuts unsweetened and uncoated, but limit the portion to a small handful; check labels for honey, sugar, dried fruit, or chocolate.

Add protein and fat that are unlikely to raise glucose quickly, such as plain Greek yogurt, eggs, cottage cheese, or unsweetened nut butter.

Add high-fiber, lower-sugar toppings such as chia seeds, ground flaxseed, cinnamon, raspberries, strawberries, or blueberries; avoid bananas, dates, maple syrup, and other sweeteners.

Eat the meal after activity when possible and take a 10–20 minute easy walk afterward; test your response at consistent times to identify the portion that works for you.