Greek Yogurt Smoothie (Epigamia) (1 Serving)

Use plain, unsweetened Greek yogurt and avoid added sugar, honey, syrups, sweetened protein powders, or fruit juice in the smoothie.

Keep the fruit portion modest and favor berries such as strawberries, raspberries, or blueberries instead of very sweet fruits.

Add fiber with chia seeds or ground flaxseed, and let the smoothie sit for a few minutes so they thicken.

Include a source of fat and protein such as walnuts, almond butter, or unsweetened peanut butter to slow absorption.

Drink the smoothie alongside or after a balanced meal rather than on an empty stomach, and avoid drinking it very quickly.

Track the recipe, portion size, timing, and glucose response; if drops are frequent or symptomatic, discuss them with a clinician.