Oat (1 piece)

Choose steel-cut or minimally processed oats rather than instant or finely milled oats, and keep the portion modest.

Pair oats with protein and fat, such as eggs, plain unsweetened Greek yogurt, chia seeds, or nuts, instead of eating them alone.

Avoid adding sugar, honey, syrups, dried fruit, or sweetened plant milks; use cinnamon, vanilla, or a small portion of berries for flavor.

Cook oats less until softer rather than making them very mushy, and avoid blending them into smoothies.

Eat a fiber- and protein-containing meal before or alongside the oats, such as a vegetable omelet or plain yogurt with seeds.

Take a 10–20 minute easy walk after eating and monitor your response to identify a portion size that works for you.