Can I Keep Eating Yogurt?

I’ve just started monitoring my blood sugar about a week ago.  The first meal I decided to put to the test was my go to choice for breakfast everyday, yogurt mixed with peanut butter and cereal.  While I’ve always considered this a healthy breakfast, it never occurred to me what affect it was having on my blood glucose level until I starting monitoring it using my Freestyle Libre CGM.

That first morning, I didn’t like the almost sixty point spike I experienced after breakfast.  For the next few mornings, I ate other options that were less than 8 carbs and were basically scrambled egg bowls.  (I’ll post those meals here soon). Just when I thought my yogurt days were behind me, my wife spotted a yogurt in the cold section of our local grocery called “Two Good,” it’s a greek yogurt that boast a mere 3 carbs verses the 22 or more carbs that I was eating before.  Since the carbs were so low, I can add a 2T serving of peanut butter, but not the cereal. (carb city!)

You can see in this photo that there is room for toppings in the container.  I added 2 tablespoons of natural peanut butter as well as ground cinnamon. 

Nutrition information 

How does it taste?

This has a delicious vanilla flavor without tasting sugary.  It has a very smooth consistency and mixed well with the peanut butter.  The peanut butter I used was Jif Natural Peanut Butter. It added the much appreciated nutty flavor and when combined with the smooth yogurt, I felt like was having a dessert for breakfast.  

How did it do?

With a 94 pre-meal glucose reading going into it, I added the 8 carb serving of peanut butter to the 3 carb yogurt for a combined total of 11 carbs. This only lead to about a 21 point spike in my glucose level about an hour later to make it 115 before it came back down to 93 within three hours.  The next morning it took a 79 pre-meal glucose reading to a 109 two hours later.  I think this is much better than other high sugar yogurts that will spike it 50 or 60 points. 

This breakfast gave me the fuel I needed to get my day started while not creating a hyperglycemic situation at the same time.  I think the added protein from the peanut butter was a bonus.  Let me know if you try this for yourself and if you see similar results.  

Screenshot from the Logbook in my LibreLink app.
This app scans the Freestyle Libre sensor as well as keeps a
log of blood glucose readings, carbohydrate intake and fitness activity.