Oat bar (1 piece)

Reduce the portion: eat half the oat bar first and save the rest for later, especially if the bar has added sugars or syrups.

Choose bars with little or no added sugar and at least 5 g of fiber and 8–10 g of protein per serving; avoid syrup-coated, chocolate-drizzled, or dried-fruit-heavy bars.

Eat the bar alongside protein and fat, such as a boiled egg, plain Greek yogurt, or a small handful of almonds, rather than by itself.

Have the bar after a balanced meal instead of when hungry or on an empty stomach.

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

Check your glucose response to different bar brands and serving sizes, since ingredients and individual responses can vary substantially.