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Fage Greek yogurt
CARBS
4g
PROTEINS
10g
FATS
5g
Quantity: 100g
Glycemic Index: Low
Glycemic Load: Low
Fiber: 0g
Key Nutrients: Calcium, probiotics
Health Impact: The low carbohydrate content and moderate protein and fat levels in Fage Greek yogurt help minimize blood sugar spikes and provide a sustained energy source.
💉 Suggested Bolus
If using insulin, consider a smaller bolus due to the low carb content, or time the bolus with the peak glucose response.
🍽️ Best Paired With (Veg)
- Chia Seeds – Adds fiber and omega-3 fatty acids, which can help to further stabilize blood sugar levels.
- Flaxseeds – Provides additional fiber and healthy fats, aiding in glycemic control and satiety.
- Avocado – Rich in healthy fats and fiber, helping to slow carbohydrate absorption and maintain blood sugar stability.
🍽️ Best Paired With (Non Veg)
- Smoked Salmon – Adds omega-3 fatty acids and high-quality protein, supporting cardiovascular health and blood sugar control.
- Hard-Boiled Eggs – Provides a high-quality protein boost that helps to stabilize blood sugar levels and increase satiety.
- Grilled Chicken – Lean protein source that helps maintain muscle mass and stabilize blood sugar levels without adding carbs.
🥄 Smart Substitutes
- Plain Icelandic Yogurt – Higher in protein and lower in carbohydrates, helping to further stabilize blood sugar levels.
- Cottage Cheese – Lower in carbs and can be a good source of protein, aiding in slower digestion and reduced blood sugar spikes.
- Almond Milk Yogurt – Dairy-free and typically lower in carbohydrates, suitable for those managing blood sugar and dairy sensitivity.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as the high protein content slows down the absorption of carbohydrates.
- 30–60 min: Gradual increase in blood sugar due to slow digestion of the protein and fat content.
- 2–3 hr: Blood sugar levels begin to stabilize due to the low carbohydrate content and satiating effect of the protein.
— BCDF community member
🧠 Lowering Impact Tip
Consume with a source of healthy fats or during a mixed meal to further slow digestion and absorption of sugars.
🤔 FAQs about Fage Greek yogurt
Can Greek yogurt be part of a low-carb diet?
Yes, Greek yogurt, especially the plain, full-fat versions, can be a great part of a low-carb diet due to its high protein and low carbohydrate content.
How does Greek yogurt affect blood sugar in people with diabetes?
Greek yogurt has a low glycemic index and contains protein and fat, which help slow down the absorption of sugars, leading to more stable blood sugar levels.
What should I look for when choosing Greek yogurt for a low-carb diet?
Opt for plain, unsweetened Greek yogurt with no added sugars. Full-fat versions are preferable as they contain less sugar and more satiating fats.
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