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sweet yoghurt
CARBS
15-30 grams
PROTEINS
5 grams
FATS
3-8 grams
Quantity: 100 grams
Glycemic Index: Medium to high
Glycemic Load: 9-18
Fiber: 0 grams
Key Nutrients: Calcium, probiotics
Health Impact: Can cause significant blood sugar spikes and may require careful insulin management due to its high sugar content.
💉 Suggested Bolus
Consider pre-bolusing insulin or using a dual-wave bolus to manage the rapid rise in blood sugar.
🍽️ Best Paired With (Veg)
- Chia seeds – Adds fiber and omega-3 fatty acids, which can help slow digestion and prevent spikes in blood sugar.
- Nuts – Provide healthy fats and proteins that can help balance blood sugar levels.
🍽️ Best Paired With (Non Veg)
- Boiled eggs – High in protein and fats, which help in slowing down the absorption of sugars.
- Smoked salmon – Rich in omega-3 fatty acids and protein, aiding in blood sugar regulation.
🥄 Smart Substitutes
- Plain Greek yogurt – Higher in protein, lower in carbs, and contains probiotics that aid in digestion.
- Coconut yogurt – Dairy-free, lower in carbohydrates, and contains healthy fats that can help stabilize blood sugar levels.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as the body begins to digest the yogurt.
- 30–60 min: A moderate rise in blood sugar could occur, depending on the amount of sugar in the yogurt.
- 2–3 hr: Blood sugar levels should begin to stabilize, especially if a low-carb, high-protein substitute was consumed.
— BCDF community member
🧠 Lowering Impact Tip
Opt for plain, unsweetened yogurt and add a small portion of berries for natural sweetness.
🤔 FAQs about sweet yoghurt
Can I eat sweet yogurt if I manage the portion size?
Managing portion sizes can help, but it's generally better to choose yogurts with lower inherent sugar content to avoid spikes in blood sugar.
What should I look for in a yogurt to ensure it's low-carb?
Check the nutrition label for total carbohydrates and sugars. Opt for yogurts that are high in protein and fat but low in sugars.
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