Oatmeal with Milk (1 Cup) and Tea with Milk (1 Teacup (6 Fl Oz))

Reduce the oatmeal portion and choose plain steel-cut or rolled oats instead of instant or flavored packets.

Cook oats with water or unsweetened soy milk, then use only a small splash of milk in tea; avoid sweetened plant milks, condensed milk, sugar, honey, and syrups.

Add protein and fat to the meal, such as eggs, plain Greek yogurt, tofu, chia seeds, walnuts, or almonds.

Add fiber-rich toppings such as berries, ground flaxseed, chia seeds, or cinnamon; avoid dried fruit, bananas, and sweet granola.

Have the tea with or after the oatmeal rather than drinking it first, and avoid pairing the meal with juice or other sweet drinks.

Take a 10–20 minute easy walk after eating and monitor portions and your glucose response to identify the amount of oats and milk that works best for you.