Overnight oats (1 piece)

Reduce the oat portion and add more water or unsweetened milk to keep the serving satisfying without increasing the carbohydrate load.

Choose plain rolled or steel-cut oats rather than instant oats, and avoid sweetened oat packets.

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

Use berries, cinnamon, or vanilla for flavor instead of honey, maple syrup, dates, dried fruit, or sweetened granola.

Eat the oats after a protein-rich meal component, such as eggs or plain Greek yogurt, rather than by themselves.

Take a 10–20 minute easy walk after eating to help blunt the post-meal rise.