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https://www.bluecircle.foundation/food/plain-greek-yoghurt
Plain Greek yoghurt
CARBS
4g
PROTEINS
10g
FATS
5g
Plain Greek yogurt is a suitable option for individuals managing diabetes due to its low carbohydrate content and minimal impact on blood sugar levels.
Quantity: 100g
Glycemic Index: Low
Glycemic Load: 2
Fiber: 0g
Key Nutrients: Calcium, probiotics
Health Impact: The low carbohydrate content and moderate protein and fat help manage blood sugar levels effectively, reducing the risk of spikes.
💉 Suggested Bolus
If using insulin, consider a smaller bolus due to the low carb content, or time the bolus to match the slower digestion rate of proteins and fats.
🍽️ Best Paired With (Veg)
- Chia Seeds – Adds fiber and omega-3 fatty acids, promoting fullness and further stabilizing blood sugar.
- Flaxseeds – Provides healthy fats and fiber, aiding in glycemic control and digestive health.
🍽️ Best Paired With (Non Veg)
- Smoked Salmon – Rich in omega-3 fatty acids and protein, supports heart health and blood sugar stability.
- Hard-Boiled Eggs – Excellent source of protein and fats, helps in prolonging satiety and maintaining low blood sugar levels.
🥄 Smart Substitutes
- Cottage Cheese – Lower in carbs and higher in protein, helping to stabilize blood sugar levels.
- Almond Yogurt – Dairy-free and typically lower in carbohydrates, suitable for those managing lactose intolerance alongside diabetes.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as it is low in carbohydrates and high in protein.
- 30–60 min: Slow digestion of protein helps maintain stable blood glucose levels.
- 2–3 hr: Continued stability in blood sugar due to high protein and low carb content.
“Many in the low-carb community find that incorporating high-protein, low-carb foods like Greek yogurt into their diet helps manage hunger and blood sugar levels effectively throughout the day.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Combine with a source of healthy fats or fiber to further slow digestion and minimize blood sugar spikes.
🤔 FAQs about Plain Greek yoghurt
Can Greek yogurt be eaten daily by someone with diabetes?
Yes, its high protein and low carbohydrate content make it suitable for daily consumption in a diabetes-friendly diet.
Is Greek yogurt good for nighttime snacking for diabetics?
Yes, due to its low carbohydrate and high protein content, it can help in maintaining stable blood sugar levels overnight.
