Yogurt (1 piece)

Breakfast

119 mg/dL avg. peak value

Usually causes a medium spike

7 Avg. Food Score on Ultrahuman App

57 % Ultrahuman Users got a STABLE response

How to consume Yogurt without glucose spikes

Choose Plain Yogurt

Opt for plain yogurt without added sugars or sweeteners. Sweetened yogurts can contribute significantly to glucose spikes.

Incorporate Fiber-Rich Toppings

Add fiber-rich foods like chia seeds, flaxseeds, or a handful of berries to your yogurt. Fiber slows down digestion, leading to a more gradual release of glucose into the bloodstream.

Pair with Nuts

Include a small portion of nuts such as almonds or walnuts. These contain healthy fats and proteins that can help stabilize blood sugar levels.

Include Protein

Add a scoop of protein powder or mix in a spoonful of nut butter with your yogurt to increase the protein content, which can help mitigate glucose spikes.

Monitor Portion Size

Be mindful of the amount of yogurt you consume. Smaller portions can help manage the impact on your blood sugar levels.

Consider a Low-Fat Option

While full-fat yogurt can be beneficial for its satiating properties, opting for a low-fat version can be advantageous if you're mindful of your overall calorie and nutrient intake.

Integrate Whole Grains

If you want to add some crunch, sprinkle a small amount of whole-grain cereal or granola on top, ensuring it's low in sugar.

Add Cinnamon

Mix in a pinch of cinnamon, which has been shown to help regulate blood sugar levels.

Hydrate Well

Drink plenty of water before and after consuming yogurt. Staying hydrated can support overall digestion and metabolism.

Monitor Your Response

Keep track of how your body responds to yogurt by checking your glucose levels after eating. This will help you tailor your yogurt consumption to your individual needs.