English Strained Yogurt (100 G)

Choose plain, unsweetened strained yogurt and avoid flavored varieties, fruit-on-the-bottom versions, honey, syrups, or added sugar.

Use a smaller serving and pair it with a protein- and fiber-rich food such as chia seeds, walnuts, almonds, or pumpkin seeds.

Add low-sugar berries such as strawberries, raspberries, or blackberries instead of granola, dried fruit, or sweet toppings.

Eat the yogurt as part of a balanced meal containing non-starchy vegetables, eggs, fish, tofu, or other protein rather than by itself.

Choose a higher-protein, full-fat version if it fits your nutrition needs, since it may slow digestion compared with lower-fat sweetened options.

Take a gentle 10–20 minute walk after eating to help reduce the post-meal rise.