Turkish Yogurt Drink (100 G)

Choose plain, unsweetened Turkish yogurt drink and avoid versions with added sugar, fruit syrup, or sweetened flavorings.

Keep the portion modest (for example, 150–200 mL) and sip it with a meal rather than drinking a large serving alone.

Pair it with protein and fiber, such as a boiled egg, a small handful of almonds or walnuts, or sliced cucumber.

Avoid having it alongside rapidly absorbed carbohydrates such as white bread, pastries, sweetened cereal, or fruit juice.

Have a 10–15 minute easy walk after drinking it, if appropriate for you.

Check the nutrition label for total carbohydrate and added sugars; selecting a lower-sugar option may reduce the rise.