English Strained Yogurt (100 G)

Breakfast

120 mg/dL avg. peak value

Usually causes a small spike

7 Avg. Food Score on Ultrahuman App

67 % Ultrahuman Users got a STABLE response

How to consume english strained yogurt without glucose spikes

Portion Control

Start by reducing the portion size of the yogurt you consume. Smaller portions can help minimize the glucose spike.

Add Protein

Incorporate a source of protein like nuts or seeds (e.g., almonds, chia seeds, or walnuts) into your yogurt. This can slow down digestion and absorption of carbohydrates.

Include Healthy Fats

Add healthy fats such as a small amount of nut butter or avocado to your yogurt. Fats can help slow the release of glucose into the bloodstream.

Add Fiber-Rich Toppings

Mix in some fiber-rich foods such as berries (like strawberries, blueberries, or raspberries) or sliced apples. Fiber helps in moderating glucose levels.

Choose Unsweetened Varieties

Opt for plain, unsweetened strained yogurt to avoid added sugars that can contribute to glucose spikes.

Incorporate Whole Grains

Add some whole-grain granola or oats to your yogurt. These grains digest slowly, providing more stable blood sugar levels.

Pair with a Small Meal

Instead of eating yogurt alone, consume it as part of a balanced meal with vegetables or a salad, which can help balance the overall impact on blood sugar.

Stay Hydrated

Drink a glass of water before your meal. It can help in digestion and potentially reduce the impact on glucose levels.

Monitor Timing

Try consuming yogurt at different times of the day to see if there are variations in your body's glucose response.

Regular Physical Activity

Engage in light exercise like a short walk after eating, which can help lower post-meal blood sugar levels.