Smoothie with oats (1 serving(s))

Use a smaller portion of oats, and choose minimally processed steel-cut or rolled oats rather than instant oats.

Add protein such as plain Greek yogurt, unsweetened soy yogurt, or a scoop of unsweetened protein powder.

Include fiber-rich additions such as chia seeds, ground flaxseed, or psyllium husk, and let the smoothie sit for a few minutes before drinking.

Use berries, avocado, and unsweetened milk or water as the smoothie base; avoid juice, honey, dates, and sweetened yogurt.

Have the smoothie alongside a protein- and fat-containing food such as eggs or a small handful of almonds, rather than drinking it alone.

Drink it slowly and consider a 10–20 minute walk after finishing to help blunt the rise.