Fruit Yogurt (Lowfat with Low Calorie Sweetener) (1 Cup (8 Fl Oz))

Choose plain, unsweetened Greek yogurt or skyr and add a small portion of whole berries, such as strawberries, raspberries, or blueberries, instead of fruit-flavored yogurt.

Keep the serving smaller and measure it; flavored yogurts can still contain substantial carbohydrate even when labeled low-fat or low-calorie.

Add fiber and fat-free-from-added-sugar toppings such as chia seeds, ground flaxseed, walnuts, or almonds to slow absorption.

Eat the yogurt as part of a balanced meal or after protein-rich foods, rather than by itself on an empty stomach.

Check the nutrition label for total carbohydrate and serving size, since sweeteners do not always mean the product is low in carbohydrate.

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