English Low Fat Greek Yoghurt (1 Cup)

Choose plain, unsweetened Greek yoghurt and avoid flavoured, fruit-on-the-bottom, honey, syrup, or granola-added varieties.

Reduce the serving size and measure it for several meals to identify a portion that produces a flatter response.

Add protein and fat without added sugar, such as walnuts, almonds, chia seeds, or ground flaxseed.

Use a small portion of lower-sugar fruit such as raspberries, strawberries, or blackberries rather than banana, dried fruit, jam, or sweetened compote.

Eat the yoghurt after or alongside a balanced meal containing non-starchy vegetables and protein, rather than by itself on an empty stomach.

Take a gentle 10–20 minute walk after eating, if appropriate for you, and compare your glucose response.