English Greek Yoghurt (100 G)

Choose plain, unsweetened Greek yoghurt rather than flavoured or fruit-on-the-bottom varieties; add cinnamon or vanilla extract for flavour.

Keep the portion modest and measure it for a few days to identify the amount that keeps your rise smaller.

Pair the yoghurt with a small handful of nuts or seeds, such as almonds, walnuts, chia seeds, or ground flaxseed, to slow digestion.

If you want fruit, use a small serving of berries such as strawberries, raspberries, or blackberries instead of honey, jam, granola, or dried fruit.

Choose a higher-protein, full-fat Greek yoghurt with no added sugar, and compare labels for total carbohydrates per serving.

Eat it as part of a balanced meal or after a walk rather than alone on an empty stomach; a short, easy walk afterwards may also help.