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

Lunch

106 mg/dL avg. peak value

Usually causes a small spike

8 Avg. Food Score on Ultrahuman App

75 % Ultrahuman Users got a STABLE response

How to consume plain yogurt (lowfat) without glucose spikes

Add Fiber

Incorporate a tablespoon of chia seeds or ground flaxseeds into your yogurt. These seeds are high in fiber, which can help slow the absorption of sugar.

Include Protein

Mix in a scoop of protein powder or a handful of nuts like almonds or walnuts. Protein helps stabilize blood sugar levels and promotes a feeling of fullness.

Pair with Berries

Top your yogurt with berries such as strawberries, blueberries, or raspberries. These fruits are lower in sugar and high in fiber, which can help moderate glucose spikes.

Use Cinnamon

Sprinkle a dash of cinnamon on your yogurt. This spice may help improve insulin sensitivity and reduce blood sugar levels.

Add Healthy Fats

Incorporate a small portion of avocado or a drizzle of olive oil. Healthy fats can slow digestion and reduce the impact on blood sugar.

Opt for Greek Yogurt

Consider switching to plain Greek yogurt if you're not already using it. It typically contains more protein and less carbohydrate than regular yogurt.

Consume with a Meal

Instead of eating yogurt alone, have it as part of a balanced meal with vegetables and lean protein. This combination can slow carbohydrate absorption and prevent spikes.

Monitor Portion Size

Be mindful of the amount of yogurt you consume. Smaller portions can help minimize the glucose impact.

Choose Unsweetened Yogurt

Always opt for unsweetened or naturally sweetened options to avoid added sugars that can contribute to glucose spikes.

Exercise Post-Meal

Engage in light physical activity, such as a short walk, after consuming yogurt to help your muscles utilize glucose more efficiently.