Plain Yogurt (Lowfat) (1 Cup (8 Fl Oz))

Lunch

106 mg/dL avg. peak value

Usually causes a small spike

8 Avg. Food Score on Ultrahuman App

75 % Ultrahuman Users got a STABLE response

How to consume plain yogurt (lowfat) without glucose spikes

Pair with Nuts

Add a handful of almonds or walnuts to your yogurt. These nuts contain healthy fats and fiber, which can help to slow down the digestion and absorption of carbohydrates.

Include Berries

Top your yogurt with berries like strawberries, blueberries, or raspberries. They are low in natural sugars and rich in fiber, which helps moderate blood sugar levels.

Add Seeds

Mix in chia seeds or flaxseeds. These seeds are high in fiber and omega-3 fatty acids, which can help regulate blood sugar responses.

Incorporate Protein

Stir in a scoop of protein powder or a small amount of cottage cheese. Protein can help balance blood sugar levels and keep you feeling fuller for longer.

Sprinkle Cinnamon

Add a dash of cinnamon to your yogurt. Cinnamon has been shown to improve insulin sensitivity and help control blood sugar levels.

Choose Unsweetened Yogurt

Opt for unsweetened plain yogurt to avoid added sugars. You can sweeten it naturally with a small amount of fresh fruit if needed.

Combine with Whole Grains

Add a small portion of rolled oats or quinoa. These whole grains provide additional fiber and can help slow carbohydrate absorption.

Eat Smaller Portions

Consider reducing the portion size of yogurt you consume at one time and pair it with other foods that have balancing effects.

Consume with a Meal

Instead of eating yogurt on its own, incorporate it into a balanced meal containing vegetables, protein, and healthy fats for a more controlled glucose response.

Monitor Timing

Consume yogurt as part of your breakfast or lunch when you are more active, rather than in the evening, allowing your body to better manage blood sugar levels throughout the day.