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

Dinner

143 mg/dL avg. peak value

Usually causes a small spike

6 Avg. Food Score on Ultrahuman App

67 % Ultrahuman Users got a STABLE response

How to consume plain yogurt (whole milk) without glucose spikes

Add Protein

Incorporate a source of protein such as a handful of nuts (almonds or walnuts) or a scoop of protein powder. Protein can help blunt the rise in blood sugar.

Include Fiber

Mix in some chia seeds, flaxseeds, or a small portion of oats. These are high in fiber, which can slow down the absorption of sugars.

Incorporate Healthy Fats

Top your yogurt with some avocado slices or a drizzle of olive oil. Healthy fats can help stabilize blood sugar levels.

Pair with Berries

Add a small serving of berries like strawberries, blueberries, or raspberries. These fruits have natural sweetness and are lower in sugar compared to other fruits.

Choose Unsweetened Yogurt

Always opt for plain, unsweetened yogurt to avoid added sugars that can contribute to glucose spikes.

Add Spices

Sprinkle cinnamon or nutmeg on your yogurt. These spices may help in moderating blood sugar levels.

Control Portion Size

Be mindful of your yogurt portion size to limit the amount of carbohydrate intake and hence reduce the spike.

Drink Water

Accompany your yogurt with a glass of water to aid in digestion and mitigate any sudden blood sugar rises.

Slow Eating

Eat your yogurt slowly to give your body more time to process the carbohydrates efficiently.

Combine with a Balanced Meal

Include yogurt as part of a balanced meal that has a good mix of proteins, healthy fats, and low-carb vegetables to help maintain steady blood sugar levels.