"Instant oats have been heavily processed, so there's not as much fiber to satisfy you," says Benlifer. They also have a higher glycemic index than other oats, making your blood sugar spike and then crash, which can leave you hungry soon after eating.
Switch to steel-cut or "old-fashioned" oats with at least four grams of fiber per serving to stay satiated longer and help stabilize your blood sugar levels. For even more fiber, add berries or almonds.
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