● Food Intelligence · Dairy
Across 67,144 logged Greek yogurt meals from 10,625 members, the average glucose peak was +27.1 mg/dL — but that number swings hard with what's on top: a plain bowl holds at +26.3 mg/dL while a layered parfait pushes to +38.5 mg/dL, and a very-heavy-carb build climbs to +40.3 mg/dL, a 62% escalation driven almost entirely by the granola, fruit, and honey alongside the yogurt.
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Mildly — averaging +27.1 mg/dL across 67,144 logs, with 40.5% of meals landing in the low-spike range (under 20 mg/dL). Across 67,144 logged Greek yogurt meals from 10,625 members, the average glucose peak was +27.1 mg/dL (median +24 mg/dL). That puts Greek yogurt near the bottom of the breakfast leaderboard — well below granola (+31.1 mg/dL), cereal (+38.3 mg/dL), oatmeal (+38.9 mg/dL), and waffles (+41.1 mg/dL). The dominant lever isn't the yogurt itself — it's what goes on top: layering it as a parfait pushes the peak to +38.5 mg/dL (+12 mg/dL above the plain-bowl baseline), while honey, non-berry fruit, and granola each add +3 to +4 mg/dL. Plain whole-milk Greek pulled the peak down to +23.4 mg/dL — the lowest form variant in the cohort.
Some members spike +24.8 mg/dL. Others spike +40.3. The only way to know how you'll spike is to measure with a Signos CGM.
Greek yogurt is a low-glycemic, protein-forward dairy food (GI=11, GL=1) — a 6-oz cup contains roughly 6–10g of net carbs and 15–20g of protein — so its modest baseline peak of +25.4 mg/dL across 6,717 single-item logs is consistent with the published reference. The single biggest lever measured in the full cohort is total meal carb load: meals with ≥60g of carbs ran 46% higher than the low-carb baseline (p<0.001, n=6,781), and the carb-bucket analysis shows a near-linear escalation from +24.8 mg/dL in light (0–40g carb) meals all the way to +40.3 mg/dL in very-heavy (110g+) meals — a 62% jump. Two secondary levers pull in the opposite direction: high-fat pairings (≥15g) trimmed the response by 3.3% (p<0.001, n=31,499), and high baseline glucose (≥110 mg/dL) reduced the peak by 10.4% — both consistent with fat slowing gastric emptying and ceiling effects on the curve. The pattern is observational, not yet causal, but every directional effect lines up with the topping-driven story: plain yogurt = flat, granola or honey on top = measurable lift.
This page draws on 67,144 logged Greek yogurt meals from 10,625 unique Signos members, with 6,717 of those logs flagged as single-item (Greek yogurt eaten without other tracked items), collected through the Signos production CGM platform between March 2025 and April 2026. Data were filtered to postprandial glucose responses (PPGR) between 0 and 100 mg/dL to exclude sensor artifacts and implausible readings. Modifier effects were estimated using Welch's t-test on matched pairs against a defined baseline; all reported effects carry p<0.001 unless noted (the protein-pairing and morning-timing modifiers fell below significance). We report mean glucose peak across a right-skewed distribution — the median peak of +24 mg/dL is a few mg/dL lower than the mean of +27.1 mg/dL, which is typical for this type of data. The food was identified in member logs using a regex matching "greek yogurt" or "greek-style yogurt" as a primary ingredient, excluding frozen Greek yogurt, Greek-yogurt salad dressing, and tzatziki. Any carb-pair, form, or context slot option requires at least 30 matched meals before it appears in the recipe builder; high-confidence options require 500+.