Blueberry Greek Yogurt (Epigamia) (1 Serving)

Choose plain unsweetened Greek yogurt and add a small portion of fresh blueberries yourself; flavored varieties often contain added sugar.

Have the yogurt with a small handful of almonds, walnuts, or chia seeds to slow digestion and blunt the rise.

Use a smaller serving of blueberry Greek yogurt, or mix half flavored yogurt with half plain Greek yogurt.

Eat the yogurt after a balanced meal containing protein, non-starchy vegetables, and healthy fats rather than on an empty stomach.

Add cinnamon or vanilla extract for sweetness without adding sugar, and avoid granola, honey, syrup, or dried fruit toppings.

Take a 10–15 minute easy walk after eating to help your muscles use circulating glucose.