Buttermilk (Lowfat, Cultured) (1 Cup)

Choose plain, unsweetened cultured low-fat buttermilk; avoid flavored varieties and products with added sugar or sweet syrups.

Reduce the serving size, such as using 1/2 cup with a meal rather than drinking a large glass on its own.

Have it alongside protein and fat, such as eggs, plain Greek yogurt, almonds, or chia seeds, instead of consuming it by itself.

Use buttermilk as part of a balanced meal with non-starchy vegetables, such as cucumber, spinach, peppers, or broccoli.

Avoid pairing it with rapidly absorbed carbohydrate foods or sweetened beverages; choose a protein- and vegetable-based meal instead.

Try drinking it slowly and compare your glucose response at different times of day, since morning intake may produce a larger rise for some people.