I find rolled oats ( not Quick oats or one minute oats) with chia, milk ( = protein, fat and carbs) works well plus an egg or two, The fat in the milk and eggs slows the sugar spike after the meal. Chia, milk and eggs provide protein which eases hunger and produces a gradual lower sugar spike 3 hours plus after breakfast to carry you through to lunchtime. Adding a little psyllium husk also increases the fibre content( along with the oats) which fills the stomach more, aids satiety ( satisfaction and easing of hunger) and also helps reduce the sugar spike and prevents constipation.
What is there not to like.?
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