Oats (Quaker) (1 Serving)

Choose a smaller portion of steel-cut or traditional rolled oats instead of instant or finely milled oats.

Cook oats less until just tender, and avoid blending them into smoothies or oat flour.

Add chia seeds, ground flaxseed, walnuts, or almonds to slow digestion.

Pair the meal with plain unsweetened Greek yogurt, eggs, or tofu for extra protein.

Avoid adding sugar, honey, syrups, sweetened dried fruit, or sweetened plant milks.

Take a 10–20 minute easy walk after eating and track your response to identify a portion that works for you.