Plain Yogurt (Whole Milk) (1 Cup (8 Fl Oz))

Choose plain, unsweetened yogurt with no added fruit puree, honey, or sugar; compare labels and select the option with the lowest total carbohydrates per serving.

Reduce the portion slightly, such as having 1/2 cup instead of a full bowl, and assess your response.

Pair yogurt with a small amount of fiber and fat, such as chia seeds, ground flaxseed, walnuts, or almonds.

If adding fruit, use a modest portion of berries such as strawberries, raspberries, or blackberries rather than sweetened toppings or dried fruit.

Consider a thicker, higher-protein plain yogurt style, and avoid flavored or “fruit-on-the-bottom” varieties.

Have the yogurt as part of a balanced meal or after a walk rather than by itself when possible.