Quick or Instant Oatmeal made with Milk (Fat Not Added in Cooking) (1 Cup, Cooked)

Replace quick or instant oatmeal with plain steel-cut oats or oat bran, cooked until just tender.

Use an unsweetened milk and avoid flavored milk, sweetened packets, brown sugar, honey, maple syrup, and dried fruit.

Reduce the oatmeal portion and add chia seeds, ground flaxseed, walnuts, or almond butter to slow absorption.

Add a protein side such as plain Greek yogurt, eggs, or cottage cheese rather than eating oatmeal alone.

Top with a small portion of berries and cinnamon instead of sweeteners or banana.

Check your glucose response with a smaller serving or after changing one ingredient at a time; discuss repeated large spikes with your clinician.