Plain Yogurt (1 8 Oz Container)

Breakfast

111 mg/dL avg. peak value

Usually causes a small spike

7 Avg. Food Score on Ultrahuman App

65 % Ultrahuman Users got a STABLE response

How to consume plain yogurt without glucose spikes

Add Fiber-Rich Foods

Incorporate foods like chia seeds, flaxseeds, or a small handful of oats into your yogurt. These additions can help slow digestion and reduce glucose spikes.

Include Protein

Mix in a scoop of protein powder or add a handful of nuts or seeds like almonds or walnuts to balance the carbohydrates in yogurt with protein.

Choose Unsweetened Yogurt

Opt for plain, unsweetened yogurt to avoid added sugars, which can contribute to a sharp increase in blood glucose levels.

Top with Berries

Add a serving of low-sugar fruits such as strawberries, blueberries, or raspberries. These fruits provide additional nutrients and fiber without drastically increasing blood sugar.

Add Cinnamon

Sprinkle cinnamon on your yogurt. This spice is known to potentially improve insulin sensitivity and help regulate blood sugar.

Portion Control

Be mindful of the amount of yogurt you consume. Keeping portion sizes moderate can help manage the overall impact on your blood sugar levels.

Opt for Higher Fat Variants

Choose full-fat or Greek yogurt, which typically has more protein and fat compared to low-fat versions, thereby slowing down the absorption of carbohydrates.

Drink Water

Pair your yogurt with a glass of water to aid in digestion and help control hunger without adding additional sugars or calories.

Avoid Sugary Add-ins

Skip adding sweeteners like sugar, honey, or flavored syrups that can contribute to a sugar spike.

Time Your Intake

Consider eating yogurt as part of a balanced meal rather than on its own. Pairing it with other macronutrients like fats and proteins can moderate its impact on your blood sugar.