Dr. Shechter says to stick to foods like oatmeal, fruits and vegetables, legumes and nuts, which do not cause spikes in blood sugar. He also recommends regular exercise.
This is a mis-mash article which covers an array of myths, all "science based." The line above takes the cake, though, for confident, erroneous speculation.
To wit, when folks actually measure their reaction to oatmeal, it often does spike blood glucose! How it got another reputation is hard to guess.
Here's the good news, you can get a blood glucose meter for less than $100 (including a bunch of the test strips, which are really where they hit your pocket book), and find out for yourself what foods spike your blood sugar. Then you don't have to bet your life on well intentioned writers like myself or Mr. Bass telling you what we think we heard someone else tell us they whole heartedly believe, because after all everyone else believes it too.
You could also test the oatmeal hypothesis by avoiding all carbs in the morning, and making breakfast of eggs and sausage with water to wash it down. Keep carbs under 100g through day, avoiding all 'white carbs.' At the end of the 30 days, you'll feel good, your lipids will have improved, and your appetite will be much better controlled. You'll wonder why anyone ever thought breakfast oatmeal was a good idea.
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