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https://www.bluecircle.foundation/food/greek-yogurt
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Greek yogurt
CARBS
3.6g
PROTEINS
10g
FATS
3.6g
Advisable for a low-carb diabetes approach.
Quantity: 100g
Glycemic Index: 11
Glycemic Load: 3
Fiber: 0g
Key Nutrients: Calcium, Vitamin D, Probiotics
Health Impact: Greek yogurt has a low glycemic index and load, providing steady energy without causing blood sugar spikes. The protein and fat content help slow down digestion, reducing the insulin response.
💉 Suggested Bolus
Consider adding cinnamon or apple cider vinegar to further improve insulin sensitivity.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact on blood sugar due to high protein content
- 30–60 min: Slight increase in blood sugar due to natural lactose content
- 2–3 hr: Blood sugar levels should return to baseline
“Incorporating Greek yogurt into a low-carb diet can help stabilize blood sugar levels and provide a good source of protein and probiotics. It's important to choose plain, unsweetened Greek yogurt to avoid added sugars.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Pair with nuts or seeds to slow down digestion.
Download the Full Metabolic Intelligence Report (PDF)
Get the complete blood sugar strategy, portion guidance, CGM rise model, and insulin execution plan in a clean, printable format.
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