English Indian Sweet Yogurt (100 G)

Choose plain, unsweetened yogurt or Greek yogurt and add cinnamon, vanilla, or a small portion of berries for flavor instead of sweetened yogurt.

Keep the serving modest and avoid eating it by itself; have it after a balanced meal rather than as a standalone snack.

Pair yogurt with protein and fat, such as almonds, walnuts, chia seeds, or pumpkin seeds, to slow absorption.

Avoid added sugar, honey, jaggery, sweet syrups, fruit preserves, and sweetened granola mixed into the yogurt.

Take a 10–20 minute easy walk after eating, if safe for you, to help reduce the post-meal rise.

Check your glucose before and about 1–2 hours after eating to identify a portion size and product that work better for you; discuss repeated large spikes with your clinician.