Plain Yogurt (1 8 Oz Container)

Choose plain, unsweetened Greek yogurt or skyr with no added sugar, and compare labels for lower total carbohydrate per serving.

Reduce the portion size and eat it as part of a meal rather than alone, especially if you notice a consistent rise.

Add a small handful of nuts such as almonds or walnuts to slow digestion and increase fullness.

Stir in chia seeds or ground flaxseed for extra fiber and fat without added sugar.

Use a modest amount of berries, such as strawberries, raspberries, or blueberries, instead of honey, granola, or sweetened fruit toppings.

Check whether lactose-free plain yogurt or a higher-protein yogurt produces a smaller rise for you, since responses can vary by person.