English Greek Yoghurt (1 Cup) and Almonds (1 Almond)

Choose plain, unsweetened Greek yogurt and check the label for added sugar; avoid flavored varieties, honey, granola, and sweetened fruit mix-ins.

Reduce the portion and test one food at a time: for example, try a smaller serving of almonds or yogurt on separate days to identify which amount triggers the rise.

Pair yogurt with a small amount of chia seeds, ground flaxseed, or a few berries rather than higher-sugar toppings.

Choose a higher-protein, higher-fat plain Greek yogurt if it fits your dietary needs, as this may slow the glucose response compared with lower-fat or sweetened versions.

Eat the snack after or alongside a balanced meal containing non-starchy vegetables and protein, rather than when very hungry or on an empty stomach.

Review testing factors: use consistent timing, avoid measuring immediately after exercise or stress, and discuss repeated unexpected spikes with your clinician or diabetes care team.