Fruit Yogurt (Lowfat, 10g Protein Per 8oz) (1 Cup (8 Fl Oz))

Choose plain, unsweetened Greek yogurt or skyr and add a small serving of berries, cinnamon, or vanilla extract instead of buying fruit-flavored yogurt.

Compare labels and select yogurt with no added sugar and the lowest total carbohydrate per serving; fruit-on-the-bottom and flavored varieties often contain added sweeteners.

Pair the yogurt with a small portion of nuts or seeds, such as almonds, walnuts, chia seeds, or ground flaxseed, to slow absorption.

Have the yogurt as part of a balanced meal or after a meal containing protein, non-starchy vegetables, and healthy fat rather than by itself on an empty stomach.

Reduce the portion—for example, start with 4–6 oz instead of 8 oz—and avoid adding granola, honey, juice, or dried fruit.

Take a 10–20 minute easy walk after eating, if safe for you, and use your glucose response to identify the serving size and product that work best.