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

Choose plain, unsweetened Greek yogurt or strained yogurt, and compare labels to select one with the lowest total carbohydrates and no added sugar.

Reduce the serving size—for example, start with ½ cup—and assess your response before increasing it.

Add a small portion of nuts or seeds, such as almonds, walnuts, chia seeds, or ground flaxseed, to slow absorption.

Pair the yogurt with a protein source such as a boiled egg or tofu rather than eating it alone.

If adding fruit, use a small serving of berries such as strawberries, raspberries, or blueberries; avoid honey, jam, granola, and dried fruit.

Take an easy 10–15 minute walk after eating the yogurt to help limit the rise.