Plain Yogurt (Lowfat) (1 Cup (8 Fl Oz))
Lunch
106 mg/dL
Usually causes a small spike
Avg. Food Score on Ultrahuman App
Ultrahuman Users got a STABLE response
How to consume plain yogurt (lowfat) without glucose spikes
Add Fiber-Rich Fruits
Incorporate berries such as strawberries, blueberries, or raspberries into your yogurt. These fruits are not only low in naturally occurring sugars but also high in fiber, which helps stabilize blood sugar levels.
Include Nuts and Seeds
Sprinkle a handful of nuts like almonds or seeds such as chia or flaxseeds on top of your yogurt. These additions are rich in healthy fats and proteins that can slow down the absorption of glucose.
Mix in Oats
Add a small portion of rolled oats or steel-cut oats. These types of oats have a slower digesting carbohydrate profile, which helps to minimize glucose spikes.
Choose Plain Greek Yogurt
Opt for plain Greek yogurt instead of regular yogurt. Greek yogurt has more protein, which can aid in reducing blood sugar spikes.
Use Natural Sweeteners
If you prefer your yogurt sweetened, use a small amount of natural sweeteners like stevia or a tiny drizzle of honey. These options have less impact on blood glucose.
Add Cinnamon
Mix in a teaspoon of cinnamon. This spice has been shown to improve insulin sensitivity and can help lower blood sugar levels.
Combine with Protein
Pair your yogurt with a source of lean protein such as a boiled egg or a small portion of turkey. Protein helps to slow digestion and the subsequent release of glucose into the bloodstream.
Avoid Sweetened and Flavored Yogurts
Stick to plain, unsweetened yogurt to avoid added sugars that can cause a spike in blood glucose.
Portion Control
Be mindful of your yogurt serving size. Consuming smaller portions can help manage the rise in blood sugar more effectively.
Monitor Your Response
Keep track of how your body responds to yogurt by checking your blood sugar levels. This can help you identify the best combinations and portions for your individual needs.
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