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One third cup plain yogurt
CARBS
4.7g
PROTEINS
3.5g
FATS
3.3g
Quantity: 80g
Glycemic Index: 14
Glycemic Load: 0.7
Fiber: 0g
Key Nutrients: Calcium, probiotics
Health Impact: The low carbohydrate content and presence of fats and proteins in plain yogurt help moderate blood sugar levels and provide a slower, more stable insulin response.
💉 Suggested Bolus
Consider a smaller bolus due to the low glycemic load, and time insulin administration to coincide closely with mealtime to prevent spikes.
🍽️ Best Paired With (Veg)
- Chia seeds – Adds fiber and omega-3 fatty acids, which can help to slow digestion and stabilize blood sugar levels.
- Flaxseeds – Provides healthy fats and fiber, aiding in glycemic control and adding texture.
- Nuts – Rich in healthy fats and protein, nuts can enhance satiety and further moderate blood sugar responses.
🍽️ Best Paired With (Non Veg)
- Smoked salmon – High in protein and omega-3 fatty acids, which can help to stabilize blood sugar levels and provide heart health benefits.
- Hard-boiled eggs – An excellent source of protein and fats that can help to extend satiety and minimize blood sugar spikes.
🥄 Smart Substitutes
- Greek yogurt – Higher in protein, which can help in better satiety and slower digestion, leading to more stable blood sugar levels.
- Coconut yogurt – Lower in carbohydrates and dairy-free, suitable for those who are lactose intolerant or following a stricter low-carb diet.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as yogurt typically has a low glycemic index.
- 30–60 min: A slight increase in blood sugar could occur, depending on the individual's sensitivity to dairy.
- 2–3 hr: Blood sugar levels should stabilize due to the protein and fat content in the yogurt.
— BCDF community member
🧠 Lowering Impact Tip
Combine with a source of fiber or healthy fats such as nuts or seeds to further slow the absorption of sugars.
🤔 FAQs about One third cup plain yogurt
Can eating yogurt help manage my diabetes?
Yes, plain yogurt, especially those high in protein and low in carbs, can be part of a diabetes-friendly diet to help manage blood sugar levels.
Is yogurt good for every meal?
Yogurt can be a versatile food, suitable for various meals, but it's important to balance it with other low-carb, high-protein foods to ensure comprehensive nutrition.
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