Jogurt (1 piece)

Choose plain, unsweetened yogurt instead of flavored, fruit-on-the-bottom, or sweetened varieties; compare labels and select the option with the least added sugar.

Use a smaller yogurt portion and add protein or fat, such as a small handful of almonds, walnuts, or chia seeds, to slow glucose absorption.

Prefer thicker, higher-protein options such as plain Greek yogurt or skyr, provided they are unsweetened.

Add fiber-rich toppings such as berries, chia seeds, or ground flaxseed rather than granola, honey, jam, or dried fruit.

Eat yogurt as part of a balanced meal with eggs, vegetables, or whole-grain foods rather than by itself when possible.

If you use yogurt in smoothies, avoid juice, sweeteners, and large amounts of banana; blend it with berries, spinach, and chia instead.