Oat Bran Cereal made with Milk (1 Cup, Cooked)

Reduce the oat bran portion and measure the milk; a smaller cereal serving lowers the carbohydrate load at one time.

Choose unsweetened milk or plain Greek yogurt instead of sweetened or flavored milk products.

Add protein and healthy fat, such as eggs on the side, walnuts, almonds, chia seeds, or natural peanut butter with no added sugar.

Mix in low-sugar fruit such as berries rather than banana, dried fruit, honey, maple syrup, or sugar.

Eat the cereal after a protein- and vegetable-based meal, rather than as a stand-alone breakfast.

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