[OutOfHere]

Use thicker oats. Do not add sugar or any sweet milk. Also, if you sprinkle ceylon cinnamon and fenugreek powders, the impact will be less. For more effect, I used to microwave it in black tea instead of water.

Heating and then cooling oatmeal should allow it to form some resistant starch of type RS3. This will spike glucose a little less, but it causes much more gas.

Other effective hacks are gymnema, berberine, thiamine, and benfotiamine supplements, all of which help with glucose regulation.

Acacia fiber powder in oatmeal could be a worthy hack too, but I have yet to try it.

[claylimo]

I used oatmeal with water and it has always spiked - every body is different. How much less did it spike when you used fenugreek ? What other blood sugar spike hack do you use? Others that I know of — frozen bread changes starch, or extra virgin oil and almond butter are high in oleic acid so with the right amount it won’t spike as much

[actionfromafar]

It should look something like this.

https://www.runningwithspoons.com/wp-content/uploads/2011/06...

Or Quaker rolled oats, that's probably fine too.

[OutOfHere]

I have now updated the parent comment with more hacks. As for a quantification, I don't have one. The only related metric I quantify is HbA1c that I measure at home every few months.