Greek Yogurt (Epigamia) (1 Serving)

Choose plain, unsweetened Greek yogurt; flavored varieties and added honey, syrups, granola, or fruit purées can substantially increase the glucose response.

Reduce the serving size and eat it as part of a balanced meal rather than alone; split a larger portion into two smaller servings if needed.

Add fiber-rich, lower-sugar toppings such as raspberries, strawberries, chia seeds, or ground flaxseed instead of sweet toppings.

Pair the yogurt with protein and fat, such as almonds, walnuts, or natural peanut butter, to slow digestion and absorption.

Have the yogurt after a meal containing non-starchy vegetables and protein rather than when you are very hungry or on an empty stomach.

Take an easy 10–20 minute walk after eating, and use your own glucose readings to identify the portion and combination that work best for you.