English Greek Yoghurt (1 Cup) and Honey (1 Tbsp)

Choose plain, unsweetened Greek yoghurt and avoid flavoured varieties with added sugar.

Reduce the honey portion gradually, or reserve it for occasional use; add cinnamon, vanilla extract, or lemon zest for sweetness perception instead.

Add a small handful of nuts such as almonds or walnuts, or stir in chia seeds, to slow digestion and soften the rise.

Use a small portion of berries, such as strawberries, raspberries, or blueberries, for sweetness and texture instead of increasing honey.

Eat the yoghurt as part of a meal containing protein and non-starchy vegetables rather than by itself, when practical.

Take a 10–15 minute easy walk after eating, if this is safe and appropriate for you.