💉 Suggested Bolus

If using insulin, consider a smaller bolus due to the low glycemic load, and time the bolus to match the slower digestion rate of fats and proteins.

🍽️ Best Paired With (Veg)

• Almonds – Adding almonds provides healthy fats and additional protein, which can help further moderate blood sugar levels.
• Chia seeds – Rich in fiber and omega-3 fatty acids, chia seeds can help to slow digestion and stabilize blood sugar.

🍽️ Best Paired With (Non Veg)

• Smoked salmon – Provides high-quality protein and omega-3 fatty acids, enhancing satiety and blood sugar control.
• Hard-boiled eggs – Eggs are low in carbohydrates and high in protein, supporting stable blood glucose levels.

🥄 Smart Substitutes

• Greek yogurt – Higher in protein and lower in carbohydrates, helping to stabilize blood sugar levels.
• Coconut yogurt – Dairy-free and typically lower in carbs, suitable for those avoiding lactose and aiming to reduce carb intake.

⏱ Blood Sugar Timeline

• 0–15 min: Minimal impact as yogurt generally has a low glycemic index.
• 30–60 min: Slow, gradual rise in blood sugar due to protein and fat content, which delays carbohydrate absorption.
• 2–3 hr: Blood sugar levels should remain relatively stable, especially with high-protein, low-carb yogurt options.

🧠 Lowering Impact Tip

Choose full-fat, unsweetened yoghurt and consider combining it with nuts or seeds to further reduce the glycemic response.