Plain Yogurt (Whole Milk) (1 Cup (8 Fl Oz))
Dinner
146 mg/dL
avg. peak value
Usually causes a small spike
Avg. Food Score on Ultrahuman App
Ultrahuman Users got a STABLE response
How to consume plain yogurt (whole milk) without glucose spikes
Add Fiber-Rich Foods
Mix in some chia seeds, flaxseeds, or a few almond slices. These are high in fiber and can help slow down the absorption of sugar.
Include Protein
Top your yogurt with a small handful of nuts like almonds, walnuts, or a spoonful of natural peanut butter to add protein, which helps stabilize blood sugar levels.
Incorporate Berries
Add a small portion of fresh berries such as strawberries, blueberries, or raspberries. They are low in sugar and high in fiber, which helps prevent glucose spikes.
Pair with a Vegetable
Consider having a side of sliced cucumber or bell pepper. These vegetables are low in carbohydrates and provide additional fiber.
Use Cinnamon
Sprinkle a small amount of cinnamon on your yogurt. Cinnamon has been shown to improve insulin sensitivity and can help manage blood sugar levels.
Avoid Sweeteners
Skip any added sugars, honey, or other sweeteners. The natural sugars in dairy are sufficient and additional sugars can cause a spike.
Choose Smaller Portions
Control your portion size by opting for a smaller serving of yogurt. Eating less can naturally lead to a smaller glucose response.
Drink Water
Have a glass of water with your yogurt. Staying hydrated can help your body manage blood sugar levels more effectively.
Incorporate a Healthy Fat
Add a few slices of avocado on the side. Healthy fats can help slow down the digestion of carbohydrates.
Timing Matters
Consider eating your yogurt as part of a balanced meal rather than on an empty stomach, to minimize the impact on your blood sugar levels.
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