Oatmeal with Fruit (100 G)

Choose plain steel-cut or rolled oats instead of instant or flavored oatmeal, and keep the portion moderate.

Use berries, diced apple, or pear for fruit, and avoid dried fruit, fruit juice, and sweetened toppings.

Add protein and fat such as plain Greek yogurt, chia seeds, walnuts, almonds, or natural peanut butter to slow absorption.

Cook oatmeal with unsweetened milk or a higher-protein milk alternative rather than sweetened beverages.

Avoid adding sugar, honey, maple syrup, brown sugar, or sweetened granola; use cinnamon or vanilla for flavor instead.

Eat oatmeal after or alongside a protein-rich breakfast component, and take a short 10–15 minute walk after eating if appropriate.