I’m kind of with bigbooty on this. If you are going to eat on a fast day it would be better to avoid sugar. (I normally don’t eat on fast days or if I do try to keep my calories under 30.)

Anyway I love oatmeal in the morning on non-fast days. However I now only sweeten with fruit. I use raisins, banana and prunes because I like them even though those are pretty high in sugar. In fact on many days that is all the fructose I get. However I do allow myself to have up to 20g of refined sugar besides the fruit.

When I was a kid, way back when the low fat craze started I used to melt butter into my cream of wheat with cinnamon and some sugar. I used to sneak extra butter because I really liked it. For years I worried the my youthful tastes put me on a road for future heart disease. Now I know it was better to use more butter than sugar!

So if you are going to eat while fasting … I would go heavy on the fat and maybe some protein. See if you can avoid carbs and sugar. However if you are going to have some carbs, oatmeal is a pretty good one. It also isn’t that bad unsweetened. Fats and protein are slower to digest and will have less impact on your insulin levels, making it easier for you body to access your fat stores.

I love overnight oats- I find it’s more than sweet enough with the apple, so don’t add any other sweetener. That said, I don’t eat it on FDs as I find I can manage okay without breakfast and save the calories for later! I like to make it on my FD to have for breakfast the next day, to look forward to.

Here’s how I do oatmeal/porridge for a Fast Breakfast.
Oatmeal Pudding 301 cal 3 g fat 3 g fiber 15 g protein 16.3 g carb 198.6 mg Calcium GF PB A riff on a recipe found in Marion Cunningham’s Breakfast Book, this can easily be prepared the night before.
NB: THIS MAKES ENOUGH FOR TWO [2] SERVINGS
1/2 cup rolled oats, cooked in 1 cup water 2 tsp maple syrup ½ cup fatfree cottage cheese pinch of nutmeg or cinnamon 4 Tbsp. blueberries [fresh or frozen] 5-6 oz fruit smoothie or natural apple cider blackish coffee or blackish tea or lemon in hot water
Cook the oatmeal in the water. Take off the heat and stir in the maple syrup and nutmeg. While it is still a little warm, stir in the cottage cheese. Let sit to cool. HINT: I did this part the night before while cleaning up after dinner. If making one portion, pour half of the pudding into a freezer container and top with 2 Tbsp blueberries. Freeze it. HINT: make the entire batch, eat half of it today and freeze the rest for a really simple-to-prepare breakfast for another day. With the remainder, stir in 2 Tbsp blueberries and pour the pudding into a ramekin. Nuke it for a minute to heat through – longer than that and it will bubble over. Serve with the fruit smoothie, and hot beverage for a hearty, healthy meal.