Download the Full Metabolic Intelligence Report (PDF)
Greec yogurt
CARBS
4g
PROTEINS
10g
FATS
11g
Quantity: 150g
Glycemic Index: Low
Glycemic Load: Low
Fiber: 0g
Key Nutrients: Calcium, probiotics, iodine
Health Impact: The low carbohydrate content and high protein level in Greek yogurt help stabilize blood sugar levels and provide a sustained source of energy, minimizing insulin spikes.
💉 Suggested Bolus
If bolusing for a meal including Greek yogurt, consider the overall carbohydrate content of the entire meal and adjust insulin accordingly to prevent post-meal spikes.
🍽️ Best Paired With (Veg)
- Chia seeds – Adds fiber and omega-3 fatty acids, promoting fullness and further stabilizing blood glucose levels.
- Flaxseeds – Rich in fiber and healthy fats, helping to moderate blood sugar spikes.
🍽️ Best Paired With (Non Veg)
- Smoked salmon – Provides omega-3 fatty acids and protein, enhancing satiety without adding carbs.
- Hard-boiled eggs – Adds high-quality protein and helps maintain stable blood glucose levels.
🥄 Smart Substitutes
- Cottage cheese – Lower in carbs and can be a good source of protein, helping to stabilize blood sugar levels.
- Almond milk yogurt – Dairy-free and typically lower in carbohydrates, suitable for those managing blood sugar and dairy intolerance.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as Greek yogurt has low glycemic index.
- 30–60 min: Slow, gradual rise in blood sugar due to protein and fat content.
- 2–3 hr: Blood sugar levels should remain stable, thanks to the high protein content which helps in slow digestion and absorption.
— 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 for additional flavor without significantly raising the carbohydrate content.
🤔 FAQs about Greec yogurt
Can Greek yogurt be eaten daily by someone managing diabetes?
Yes, Greek yogurt can be a part of a daily diet as it's low in carbohydrates and high in protein, which helps in managing blood sugar levels effectively.
What should I look for when buying Greek yogurt?
Opt for plain, unsweetened Greek yogurt to avoid added sugars. Check the nutritional label for carb content to ensure it fits within your dietary needs.
Download the Full Metabolic Intelligence Report (PDF)
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