Buttermilk (Reduced Fat, Cultured) (100 Ml)

Choose plain, unsweetened reduced-fat cultured buttermilk; avoid flavored or sweetened versions and check the label for added sugars.

Have buttermilk with a protein- and fat-containing food, such as eggs, plain Greek yogurt, or a small handful of almonds, rather than drinking it by itself.

Add soluble fiber by blending or mixing in chia seeds or ground flaxseed; start with a small amount and drink extra water.

Keep the serving modest, such as ½ to 1 cup, and avoid having it on an empty stomach if you notice a subsequent glucose drop.

Pair it with a high-fiber meal or snack, such as oatmeal, lentils, or non-starchy vegetables, instead of refined bread, pastries, or sugary cereal.

Track your response for several occasions and discuss recurrent or symptomatic glucose drops with a clinician, especially if you use glucose-lowering medication.