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Grec Yogurt
CARBS
4g
PROTEINS
10g
FATS
11g
Quantity: 100g
Glycemic Index: Low
Glycemic Load: Low
Fiber: 0g
Key Nutrients: Calcium, probiotics, vitamin B-12
Health Impact: The low carbohydrate content and high protein level in Greek yogurt help in moderating insulin response and digestion time, thus minimizing blood sugar spikes.
💉 Suggested Bolus
If using insulin, consider a smaller bolus due to the low carb content, and time the bolus with meal consumption to manage potential glucose rise.
🍽️ Best Paired With (Veg)
- Chia Seeds – Adds fiber and omega-3 fatty acids, which can help manage blood sugar levels.
- Flaxseeds – Provides fiber and lignans which may help in reducing blood sugar response.
🍽️ Best Paired With (Non Veg)
- Smoked Salmon – Adds high-quality protein and omega-3 fatty acids, supporting overall metabolic health.
- Hard-Boiled Eggs – Provides a high-quality protein boost that helps in moderating blood glucose levels.
🥄 Smart Substitutes
- Coconut Yogurt – Lower in carbs and contains MCTs which can help with insulin sensitivity.
- Almond Milk Yogurt – Dairy-free and typically lower in carbohydrates, suitable for those with lactose intolerance.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as yogurt typically has a low glycemic index.
- 30–60 min: Slow, steady rise in blood sugar due to protein and fat content.
- 2–3 hr: Blood sugar levels should stabilize due to the high protein and moderate fat content.
— BCDF community member
🧠 Lowering Impact Tip
Opt for plain, unsweetened Greek yogurt and consider adding a source of healthy fats or a small amount of nuts to further reduce the glycemic response.
🤔 FAQs about Grec Yogurt
Can Greek yogurt be part of a low-carb diet?
Yes, Greek yogurt, especially full-fat, can be a part of a low-carb diet due to its higher protein and fat content, which helps in managing blood sugar levels.
What should I look for when choosing Greek yogurt for a low-carb diet?
Opt for plain, full-fat Greek yogurt without added sugars or flavors to keep carb content low.
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