Oatmeal (1 Cup, Cooked)

Choose a smaller portion of plain steel-cut oats, and avoid instant or flavored oatmeal packets.

Cook the oats less soft and avoid overcooking; a firmer texture may produce a gentler rise.

Add protein and fat, such as plain Greek yogurt, eggs, chia seeds, walnuts, or almond butter.

Use berries, cinnamon, or unsweetened cocoa for flavor instead of sugar, honey, maple syrup, dried fruit, or sweetened granola.

Have oatmeal after or alongside a protein-rich meal component rather than eating it alone on an empty stomach.

Take a 10–20 minute easy walk after eating and use your glucose readings to fine-tune the portion and toppings.