Oats (100 G) and Peanut Butter (1 Tablespoon)

Use a smaller portion of plain steel-cut or rolled oats, and avoid instant or sweetened oat packets.

Choose unsweetened natural peanut butter with no added sugar, and keep the serving to about 1–2 tablespoons.

Add chia seeds or ground flaxseed to the oats to increase fiber and slow digestion.

Include a protein source such as plain Greek yogurt or eggs alongside the meal.

Add a small serving of berries, such as strawberries or raspberries, instead of honey, syrup, or dried fruit.

Take a 10–20 minute easy walk after eating and monitor whether it reduces your post-meal rise.