Lowfat Plain Yogurt (1 Cup (8 Fl Oz))

Choose plain Greek yogurt or strained low-fat yogurt with no added sugar; its higher protein content can slow the glucose rise.

Have a smaller portion of yogurt and pair it with a protein or fat source, such as a boiled egg, a small handful of almonds, walnuts, or chia seeds.

Stir in cinnamon, vanilla extract, or unsweetened cocoa powder instead of sweeteners, honey, syrup, or sweetened granola.

Add a modest serving of berries, such as strawberries, raspberries, or blueberries, rather than higher-sugar fruit or fruit juice.

Eat the yogurt after a balanced meal containing non-starchy vegetables and protein, instead of having it alone on an empty stomach.

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