Probiotic Yogurt (Epigamia) (1 Serving)

Choose plain, unsweetened probiotic yogurt instead of flavored, fruit-on-the-bottom, or sweetened varieties; add cinnamon or vanilla extract for flavor.

Have a smaller portion and pair it with protein or healthy fat, such as a handful of almonds, walnuts, or chia seeds.

Add low-sugar fruit such as berries rather than honey, granola, jam, or dried fruit.

Eat the yogurt as part of a balanced meal containing non-starchy vegetables and protein, rather than by itself on an empty stomach.

Check the label for added sugars and select an option with little or no added sugar and a higher protein content, such as plain Greek-style probiotic yogurt.

Take a 10–15 minute easy walk after eating to help moderate the post-meal rise.