Prefer plain Greek yogurt topped with whole ingredients (fruit, nuts, seeds) over commercial flavored yogurts, as the latter contain added sugars that cause significant fluctuations in our energy curve.

noli's read

The recommendation to prioritize plain yogurt is highly relevant for supporting stable daily energy, as flavored versions often hide large quantities of added sugars. According to an observational study from the University of Sydney database conducted by Wolever et al. (2017), plain yogurt has a very low average glycemic index of 27, while sweetened yogurts rise to 41. Furthermore, randomized clinical trials (such as that of Kraft et al., 2025) show that yogurt's natural richness in proteins and fats slows digestion and supports the balance of our general well-being. However, the visual representation of a massive glycemic spike for flavored yogurt is exaggerated: even when sweetened, yogurt remains classified as having a low glycemic index (below the threshold of 55) thanks to this protective dairy matrix. Finally, labeling it a mere 'dessert' with no metabolic value lacks evidence, as it still provides calcium and live cultures essential to our gut flora.

the sources

1. 1Malik VS, Hu FB 2019
2. 2Yang Q, Zhang Z, Gregg EW, et al. 2014
3. 3Westwater ML, Fletcher PC, Ziauddeen H 2016