Oats (100 G) and Russian Protein (100 G)

Reduce the oat portion and measure it dry; try 20–30 g instead of a large bowl, then assess your glucose response.

Choose steel-cut or minimally processed oats rather than instant or finely milled oats, and avoid sweetened oat products.

Eat the oats with protein and fat, such as unsweetened Greek yogurt, cottage cheese, eggs, chia seeds, walnuts, or almonds.

Add fiber-rich, lower-sugar toppings such as raspberries, strawberries, blackberries, or ground flaxseed; avoid honey, syrup, dried fruit, and sugary protein powders.

Have a balanced meal first—such as eggs with non-starchy vegetables—then eat the oats, rather than having oats alone on an empty stomach.

Take a 10–20 minute easy walk after the meal and compare your glucose response with and without the walk.