Greek Yogurt Blueberry (Epigamia) (1 Serving)

Choose plain, unsweetened Greek yogurt and add your own blueberries rather than using a sweetened blueberry-flavored version.

Reduce the blueberry portion slightly and add cinnamon or vanilla extract for more flavor without added sugar.

Mix in chia seeds or ground flaxseed to slow digestion and blunt the rise.

Add a small serving of walnuts or almonds alongside the yogurt for protein and healthy fats.

Eat the yogurt after or with a balanced meal rather than by itself, especially one containing eggs, fish, tofu, or non-starchy vegetables.

Avoid honey, granola, fruit juice, and sweetened toppings; use a few extra whole berries or unsweetened coconut instead.