The Best Yogurt for People With Diabetes (2024)

Yogurt can be a healthy source of carbohydrates, protein, fat, and good bacteria. However, yogurt can also be loaded with added sugar or artificial sweeteners. If you have diabetes, it's important to keep an eye on how much and what type of yogurt you eat. You don't have to forgo the creamy treat; you just need to know which yogurts are best for you.

This article explains what’s in yogurt and how different types of yogurt vary so you can choose the brands and varieties that are appropriate for people who have diabetes.

The Best Yogurt for People With Diabetes (1)

Calories and Nutrients in Yogurt

Nutrients are the substances in food that the body uses to function. Nutrients also provide calories, which give the body energy. The number of calories and the type of nutrients that are in commercial yogurts vary widely by type and brand.


Total calories in yogurt can range from 100 to 230 or more, depending on the fat content and sugar level. Add-ins like fruit syrup, honey, or jelly, or toppings such as granola, sprinkles, or rice crisps can drive calories up as well. If you're eating yogurt as a snack, aim to keep your serving around 100 to 150 calories.


Naturally present milk sugars (lactose) contribute to yogurt's carbohydrate (carb) count, which means it's impossible to have a zero-carb yogurt. If you have diabetes, look for Greek yogurt or Icelandic yogurt (also called skyr). During preparation of these, some of the whey is removed, leaving behind a thick, protein-rich product with fewer carbs than other types of yogurt. They also have lower levels of lactose (around 5%) than other yogurts. This makes them easier to digest, especially for people with lactose intolerance.

Greek yogurt has about 25% fewer carbs than plain yogurt. That difference doesn't even take into consideration added fruit, flavoring, or sugars. Sticking to the lower carb yogurt and keeping toppings to a minimum will allow you to build a snack that has between just 10 and 15 grams of carbohydrates, which is ideal if you have diabetes.

Non-dairy yogurts such as those made with almond, coconut, or soy milk are available in low-carb varieties. Check labels carefully, though, since thickeners and sugar are often added to these plant-based yogurts to make them rich and thick.

Nutrition Data for Milk and Non-Dairy Alternatives


Protein is an essential building block for all muscle and tissue in the body. It's also a major energy source. Important for people with diabetes, protein helps slow the rate at which glucose enters the bloodstream. That helps balance blood sugar while also helping to make you feel full and satisfied after eating.

Greek yogurt is generally the highest in protein. In fact, Greek yogurt has about 16 grams of protein in a container. Most conventional yogurts, including those made from plant milk, have between 7 and 9 grams.


Fat can also help slow glucose absorption and give you that feeling of satisfaction. It's also essential for the absorption of fat-soluble vitamins such as vitamin D, which in turn plays a vital role in the absorption of calcium.

Although low-fat yogurt can help you reduce your total calorie and saturated fat intake, it's likely to have lots of added sugar.


Probiotics consist of a mix of live bacteria and yeasts. They provide a range of health benefits, but they're considered especially helpful with digestive health.

A 2017 study in Evidence Based Care Journal reported that people with type 2 diabetes who consumed three 100-gram portions of probiotic yogurt per day had lower blood glucose, cholesterol, and diastolic blood pressure than a matched set of individuals who didn't consume yogurt.

Most commercial yogurt brands pasteurize their products and add live bacteria cultures afterward. Look for S. Thermophilus, L. Bulgaricus, L. Acidophilus, Bifidus, L. Casei, and L. Rhamnosus and other strains on the label.


Yogurt is a smart snack option—as long as you know which kind to choose and which to skip. The ideal yogurt provides a healthy balance of protein and carbohydrates, along with some fat, calcium, and probiotics.


The gold standard of yogurt for people with diabetes is a serving of plain, organic, full-fat yogurt made from the milk of grass-fed cows with a simple (short) ingredient list. Plain yogurt, for example, should ideally contain only milk and/or cream, plus some bacterial cultures.

Look for yogurt made with milk from cows not treated with recombinant bovine somatotropin hormones (rBST). This synthetic hormone increases milk production in cows and may have trickle-down effects on human hormones.

Ingredients to Avoid

When reading yogurt labels, watch out for added sugars, which can take many forms. High fructose corn syrup, dextrose, cane sugar, and evaporated cane juice are just a few. While some sugar isn't harmful, it offers no nutritional benefits.

Artificial sweeteners, preservatives, and dyes also fall into the category of compounds without any nutritional benefit, and should generally be avoided.

Available Varieties

Yogurt offerings have expanded to include not only cow milk bases, but also sheep and goat milk, plus a plethora of plant-based options.

Animal sources: For people with diabetes, plain Greek or Icelandic yogurt made from cow milk is ideal, but those crafted from the milk of goats and sheep also are great options. They tend to be lower in lactose and some research shows goat and sheep milk are less inflammatory than cow milk thanks to their different fatty acid profile. Goat milk is also higher in calcium than cow milk.

Yogurt (whether Greek or regular) has been found to reduce the risk of type 2 diabetes by 14% if consumed daily, according to a 2017 review of studies published in the Journal of Nutrition.

Plant sources: Soy, almonds, cashews, macadamias, and coconuts are all being made into vegan yogurt bases, with great results. However, because these dairy-free milk substitutes lack lactose, they don't have the same natural sweetness found in cow's milk yogurt. Many have lots of added sugar or other flavors, so checking ingredients labels is important.

A Diabetes-Friendly Vegetarian Diet


There’s an abundance of yogurt options available today. You can choose traditional dairy products made from animal milk or vegan-friendly plant-based yogurts. However, some should be avoided such as those made with:

  • Synthetic hormone rBST (cow milk brands)
  • High fructose corn syrup
  • Artificial sweeteners
  • Preservatives
  • Chemical dyes

Recommended Brands

When choosing a yogurt, keep in mind specific dietary guidelines, especially those that have been given to you by your doctor or nutritionist. There are a number of brands that may be good for you, including these options that are low in carbs and added sugars.

YogurtCarbsProteinFatAdded Sugars
Siggi's Vanilla Whole Milk Skyr11g12g4.5g5g
Icelandic Provisions Plain Skyr8g17g2.5g0g
Chobani Less Sugar Greek Yogurt Gili Cherry10g12g2.5g5g
Fage TruBlend Vanilla9g13g2.5g0g
Bellwether Farms Plain Sheep Milk Yogurt6g10g9g0g
Redwood Hill Farm Plain Goat Milk Yogurt11g6g6g0g
Stonyfield Organic Grass-Fed Greek Plain6g14g5g0g
Coyo Dairy-Free Coconut Milk Yogurt, Chocolate10g3g37g7g
Forager Project Dairy-Free Cashewmilk Yogurt9g3g7g0g

Ways to Enjoy Yogurt

Yogurt for breakfast is a no-brainer. For an extra special treat, top 6 to 8 ounces of plain Greek yogurt with one serving of fresh or frozen berries and 1 tablespoon of chopped nuts for crunch, protein, and healthy fats.

Beyond breakfast, there are other great ways to enjoy yogurt:

  • Dips:Plain Greek yogurt can be used almost exclusively in place of sour cream in dips, dressings, and other recipes. You can also substitute yogurt for some of the mayo in coleslaw for a lighter, tangier version.
  • Baking: Substitute Greek yogurt for sour cream in baked goods, such as cookies, scones, or cake.
  • Smoothies:Mix in yogurt for added thickness, creaminess, and protein.
  • Condiment:Swap out honey and maple syrup and top whole-grain pancakes or waffles with a dollop of Greek yogurt.
  • Dessert:Instead of ice cream, try a frozen container of Greek yogurt. Top it with a quarter cup of fresh or frozen berries for a sweet after-dinner treat.


Yogurt is rich in nutrients and can be a healthy snack for people with diabetes. Greek and Icelandic yogurts offer the fewest carbohydrate, but other types of yogurt can still be okay if you’re watching your blood sugar. The key is to avoid added ingredients that raise the carb, calorie, and fat content without providing any nutritional benefit. You can also use plain yogurt as a substitute when cooking and baking, replacing less-healthy dairy ingredients with a tasty, low-fat alternative.

7 Sources

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

  1. U.S. Department of Agriculture. FoodData Central. Yogurt, plain, whole milk.

  2. U.S. Department of Agriculture.FoodData Central. Yogurt, Greek, plain, nonfat.

  3. National Institutes of Health Office of Dietary Supplements. Vitamin D fact sheet for health professionals.

  4. Rezaei M, Sanagoo A, Jouybari L, et al. The effect of probiotic yogurt on blood glucose and cardiovascular biomarkers in patients with type II diabetes: A randomized controlled trial. Evidence Based Care J. 2017;6(4):26-35. doi:10.22038/EBCJ.2016.7984

  5. Malekinejad H, Rezabakhsh A. Hormones in dairy foods and their impact on public health - A narrative review article.Iran J Public Health. 2015;44(6):742–758.

  6. Rubio-Martín E, García-Escobar E, Ruiz de Adana MS, et al. Comparison of the effects of goat dairy and cow dairy-based breakfasts on satiety, appetite hormones, and metabolic profile.Nutrients. 2017;9(8):877. doi:10.3390/nu9080877

  7. Salas-Salvadó J, Guasch-Ferre M, Díaz-López A, Babio N. Yogurt and diabetes: overview of recent observational studies. The Journal of Nutrition. 2017 Jul 1;147(7):1452S-61S. doi:10.3945/jn.117.248229

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By Stacey Hugues
Stacey Hugues, RD is a registered dietitian and nutrition coach who works as a neonatal dietitian at Beth Israel Deaconess Medical Center in Boston.

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The Best Yogurt for People With Diabetes (2024)


The Best Yogurt for People With Diabetes? ›

Unsweetened plain or Greek yogurt could be a great way for people with diabetes to get a good dose of protein, calcium, and probiotics.

What type of yogurt is best for diabetics? ›

Unsweetened plain or Greek yogurt could be a great way for people with diabetes to get a good dose of protein, calcium, and probiotics.

What yogurt doesn't spike blood sugar? ›

To prevent blood sugar spikes choose Greek yogurt.

Combining carbs with protein or fat slows down the release of glucose into the blood.

Should Type 2 diabetics eat yogurt? ›

The American Diabetes Association (ADA) recommend yogurt as part of a healthful diet for people with diabetes. There are many different types of yogurt available. The examples below are also available with added probiotics: Greek yogurt contains double the protein of conventional yogurt.

Is Greek yogurt OK for diabetics? ›

With a pudding-like texture and a slightly tart flavor, Greek yogurt also has more protein and fewer carbs and fewer sugars than traditional yogurt. This means that Greek yogurt can be even better for people with type 2 diabetes, says Tami Ross, RD, CDE, a diabetes educator in Lexington, Kentucky.

Is chobani good for diabetics? ›

People with diabetes should include dairy in their diet as a way to get calcium, high-quality protein, and other important nutrients. Many dairy products easily fit into a diabetes meal plan, and low-fat and fat-free Chobani® yogurt are among the best options. Chobani® yogurt fits the bill!

Which yogurt has the least sugar and carbs? ›

  1. 10 Best Low-Sugar Yogurts.
  2. Fage Total 5% Whole Milk Greek Yogurt. ...
  3. Chobani Complete Mixed Berry Yogurt. ...
  4. Siggi's Plain Whole Milk Yogurt. ...
  5. Maple Hill Unsweetened Plain Greek Yogurt. ...
  6. Stonyfield Organic 100% Grass-Fed Plain Greek Yogurt. ...
  7. Wallaby Aussie Greek Whole Milk Strawberry Yogurt.
Feb 9, 2022

Is there a sugar free yogurt brand? ›

Wallaby Organic No Sugar Added Greek Yogurt

This line packs delicious flavor without added sugar, and they use whole food ingredients and spices to sweeten the yogurt. Wallaby also contains fat and protein, which both give the yogurt a delicious mouthfeel and helps keep you satisfied.

What is the lowest sugar yogurt on the market? ›

Oikos Triple Zero

This yogurt in particular has 0% fat, zero grams of added sugar, and zero artificial sweeteners, hence the title, "triple zero." It also contains 15 grams of protein, which is definitely a nice bonus for anyone looking to get their protein intake for the day.

What is the healthiest yogurt for prediabetes? ›

The best yogurt for prediabetes or diabetes might be Greek yogurt. Since it's strained, it's a little lower in carbohydrates and a little higher in protein. The extra protein might be good for your weight too because protein helps us feel full longer.

Does yogurt raise a1c? ›

The short answer: No. However, because most yogurts are relatively high in protein and low in sugar, adding yogurt to your meal may help you avoid insulin spikes from other foods and therefore assist in keeping your blood glucose levels steady.

Is Activia yogurt good for type 2 diabetes? ›

Yogurt is a great snack choice if you have diabetes. It's a low glycemic food that's loaded with beneficial nutrients like calcium, vitamin D, and beneficial bacteria. Just opt for plain varieties with less than 15 g total carbs and 10 g sugar per serving, and try to stick with low fat or nonfat options when you can.

What foods can diabetics eat freely? ›

What foods can I eat if I have diabetes?
  • vegetables. nonstarchy: includes broccoli, carrots, greens, peppers, and tomatoes. ...
  • fruits—includes oranges, melon, berries, apples, bananas, and grapes.
  • grains—at least half of your grains for the day should be whole grains. ...
  • protein. ...
  • dairy—nonfat or low fat.

Is peanut butter good for diabetics? ›

Research has shown that peanuts can help control blood sugar in both healthy individuals and those with type 2 diabetes. Peanuts and peanut butter have even been shown to help lessen the spike in blood sugar when paired with high-carbohydrate or high-GL foods.

What cheese can you eat with diabetes? ›

If you love cheese, opt for Brie, Edam and reduced fat-hard cheeses, eg 'lighter Cheddar', which are lower in fat compared to Blue cheeses, such as stilton and regular hard cheeses, but remember they still are high in fat and saturated fat so keep an eye on that portion size.

Is Oatmeal good for a diabetic? ›

Oatmeal, that hearty, humble breakfast staple, can be a great addition to a diabetes diet. A widely available whole grain, oats are rich in fiber along with essential minerals, such as magnesium, potassium, calcium, phosphorus, zinc, and iron, according to the U.S. Department of Agriculture (USDA).

Is popcorn good for diabetics? ›

Popcorn. As long as it's not served with butter or salt, popcorn is considered a good whole-grain snack for diabetes (Asif, 2014). Popcorn is low in calories, which can support a healthy weight and overall management of type 2 diabetes.

Is honey OK for diabetics? ›

Generally speaking, yes, it's OK to eat honey if you have diabetes. But you should consume it in moderation. Although honey has a lower glycemic index (GI) than table sugar, it still contains sugar. And any type of sugar will raise your blood glucose levels.

What is the healthiest yogurt you can eat? ›

Greek yoghurt is generally considered the most nutritious option when it comes to yoghurts. Due to the way it is made, it is naturally higher in protein, which makes it a great addition to breakfast, leaving you feeling satisfied throughout the morning.

What Greek yogurt has no fake sugar? ›

90 results
  • Chobani Flip Peach Cobbler Low Fat Greek Yogurt - 4.5oz. ...
  • Chobani Flip Cookies & Cream Low Fat Greek Yogurt - 4.5oz. ...
  • Chobani Flip Mint Chocolate Chip Low Fat Greek Yogurt - 4.5oz. ...
  • Stonyfield Organic YoBaby Peach & Oat Whole Milk Yogurt - 4ct/3.4oz Pouches.

Does Activia make a sugar free yogurt? ›

Combining an irresistibly creamy texture with a satisfyingly fruity flavour, Activia No Added Sugar Fat free yoghurts are the perfect way to feel good from the inside out*.

Is zero sugar chobani healthy? ›

Chobani no sugar can be part of a healthy diet. It has no refined sugars or artificial sweeteners, which makes it a great source of protein and calcium. The natural flavors allow you to enjoy the fruity taste of Chobani without the added sugar.

Does chobani less sugar have artificial sweeteners? ›

Chobani® Less Sugar* Greek Yogurt contains no more than 9 grams of sugar per cup— 50% less sugar than other yogurts*. Chobani® Less Sugar* Greek Yogurt is made with only natural, non-GMO ingredients, and never any thickeners, preservatives, or artificial sweeteners.

What yogurt is low glycemic? ›

Plain and artificially sweetened yogurts have a low GI (mean ± SD: 27 ± 11) partly because lactose, the carbohydrate they contain, has a low-to-medium GI, and partly because of a relatively high amount of protein per gram of carbohydrate.

Does Greek yogurt have less sugar than regular yogurt? ›

Greek has a lower amount of sugar (around 5-8 grams, compared to 12 or more grams) than the regular yogurt, while still having the high levels of vitamins and minerals,” Ewoldt says. Greek yogurt also contains about half the carbohydrates of regular varieties.

Is Sweet Potato good for diabetics? ›

Sweet potatoes have a sterling nutritional profile, making them a great food for people with diabetes.

Are grapes good for diabetics? ›

Grapes are adored, nourishing fruits and are safe for diabetics. People can eat them and add them to their diabetic diets as they do not harm or spike glucose levels. Consuming grapes help to reduce the susceptibility to developing type 2 diabetes.

What is the best drink to reverse prediabetes? ›

Drinking water is another excellent way to help reverse prediabetes and prevent type 2 diabetes. Water helps control blood glucose levels, and it's also a healthy substitute for sodas and fruit juices. Those beverages are typically high in sugar.

What foods to avoid if your A1c is high? ›

Worst Choices
  • Fried meats.
  • Higher-fat cuts of meat, such as ribs.
  • Pork bacon.
  • Regular cheeses.
  • Poultry with skin.
  • Deep-fried fish or tofu.
  • Beans prepared with lard.
May 3, 2023

What raises A1c the most? ›

What causes high A1c? High A1c is caused by having an elevated blood sugar level over a period of three months. According to the NIH, the most common high A1c causes and risk factors include diabetes, anemia, lack of exercise, and obesity.

What drinks lower A1c? ›

These 3 Drinks Help Keep Your Blood Sugar Balanced
  • Water. Water indirectly lowers our blood sugar by giving us the sensation of feeling full. ...
  • Unsweetened teas. Unsweetened teas contain antioxidants that reduce inflammation and lower our overall blood sugars. ...
  • Black coffee.
Mar 20, 2023

What is the best probiotic for type 2 diabetes? ›

Studies in humans have shown promising results for probiotics containing various combinations of species, such as:
  • Bifidobacterium breve.
  • Bifidobacterium lactis.
  • Bifidobacterium longum.
  • Anaerobutyricum hallii.
  • Lactobacillus rhamnosus.
  • Lactobacillus paracasei.
  • Lactobacillus plantarum.
  • Streptococcus thermophilus.
Aug 18, 2020

Can diabetics eat ice cream? ›

While there are some extra things to consider, ice cream can be included in a healthy meal pattern even if you have diabetes. It's best to eat ice cream in moderation and to choose an option with lower saturated fat, lower carbs and no or low added sugar.

Is Banana good for diabetics? ›

A person with diabetes should include a variety of fresh, whole foods in their diet, such as nutrient-dense fruits and vegetables. Bananas are a safe and nutritious fruit for people with diabetes to eat in moderation as part of a balanced, individualized eating plan.

What are the 5 best foods for diabetics? ›

What superstar foods are good for diabetes?
  • Beans. Kidney, pinto, navy or black beans are packed with vitamins and minerals such as magnesium and potassium. ...
  • Dark green leafy vegetables. ...
  • Citrus fruit. ...
  • Berries. ...
  • Tomatoes. ...
  • Fish high in omega-3 fatty acids. ...
  • Nuts. ...
  • Whole grains.

What are 3 food items a diabetic should limit or stay away from? ›

5 Food and Drink Types to Limit If You Have Prediabetes or...
  • Refined sugar.
  • Added sugar.
  • Flavored coffee.
  • Trans fat.
  • Alcohol.
  • Why it matters.
Apr 3, 2023

What time should diabetics stop eating at night? ›

People with diabetes should eat dinner between 8 and 9 pm. Eating close to bedtime or late at night must be avoided.

Can diabetics eat rice? ›

When striving for a well-balanced diet, people with diabetes may wonder whether carbohydrate foods, like white rice, are a good option to include in their eating patterns. The short answer is: yes! While everyone's needs are unique, white rice can certainly be part of a healthy eating pattern for those with diabetes.

Can a diabetic eat Ritz crackers? ›

If you have diabetes, you can eat saltine crackers as a snack. Despite the fact that crackers are high in carbs, the fat in the cheese and fiber may prevent your blood sugar from rising too high. Some studies have found that eating dairy products, such as cheese, is associated with a lower risk of diabetes.

What can I eat at night to lower my blood sugar? ›

Try one the following healthful snacks before bed to help manage blood sugar levels and satisfy nighttime hunger:
  • A handful of nuts. ...
  • A hard-boiled egg. ...
  • Low-fat cheese and whole-wheat crackers. ...
  • Baby carrots, cherry tomatoes, or cucumber slices. ...
  • Celery sticks with hummus. ...
  • Air-popped popcorn. ...
  • Roasted chickpeas.

Is Coffee good for a diabetic? ›

In short, yes, it's safe to drink coffee if you have diabetes. Although the research on coffee's benefits is mixed, as long as you keep an eye on your blood sugar and stick to coffee with less sugar, drinking coffee shouldn't be dangerous.

What kind of chips can diabetics eat? ›

Best Crackers and/or Chips for Diabetics
  • Cauliflower Crackers. Cauliflower Crackers. ...
  • Peanut Butter Filled Pretzel Nuggets. Peanut Butter Pretzel Nuggets. ...
  • Sweet Potato Chips. Sweet Potato Chips. ...
  • Heritage Blend Potato Chips. Potato Chips. ...
  • Hippeas White Cheddar Chickpea Puffs. Chickpea Puffs. ...
  • Skinny Pop. Skinny Pop. ...
  • Cheese Crisps.
Dec 22, 2022

Can diabetics eat pizza? ›

Pizza may actually be a good choice for people with type 2 diabetes; just be sure to order the thin-crust type and top it with vegetables rather than high-fat meats and extra cheese. It's also a good idea to watch portion sizes.

What sweets don't spike blood sugar? ›

Examples of some diabetes-friendly desserts include:
  • granola (with no sugar added) and fresh fruit.
  • trail mix with nuts, seeds, roasted pepitas, and dried cranberries.
  • graham crackers with nut butter.
  • angel food cake.
  • chia seed pudding.
  • low sugar avocado mousse.
  • frozen yogurt bites made with plain Greek yogurt and berries.
Jan 6, 2021

Can diabetics eat regular yogurt? ›

Yogurt is a great snack choice if you have diabetes. It's a low glycemic food that's loaded with beneficial nutrients like calcium, vitamin D, and beneficial bacteria. Just opt for plain varieties with less than 15 g total carbs and 10 g sugar per serving, and try to stick with low fat or nonfat options when you can.

Which is better for diabetics cottage cheese or Greek yogurt? ›

Cottage Cheese Offers Protein at a Low Carbohydrate Cost

Many people assume that all dairy products contain equal amounts of carbohydrate and affect blood sugar in similar ways; but cottage cheese actually contains fewer carbs than yogurt or milk.

Will yogurt raise my blood sugar? ›

Yogurt typically has no significant impact on blood glucose levels, but here are a few things everyone should consider about the popular dairy product.

What snacks don't raise blood sugar? ›

Healthy Snacks that Won't Raise Blood Sugar
  • Broccoli. Hear us out, you don't just have to eat it plain (though, good for you, if you enjoy that). ...
  • Cheese Crisps. ...
  • Hard-Boiled Eggs. ...
  • Kale Chips. ...
  • Mango. ...
  • Oranges. ...
  • Pistachios. ...
  • Protein Bars.
Jul 11, 2022

What can I eat for breakfast that won t raise my blood sugar? ›

Here are some of the best breakfast foods to control or even lower blood sugar levels and a few recipes to help you get started.
  • 1) Eggs. It's not surprising to see eggs on this list. ...
  • 2) Yogurt. ...
  • 3) Chia Seeds. ...
  • 4) Whole Grain Avocado Toast. ...
  • 5) Low-Glycemic Smoothie. ...
  • 6) Veggie Omelet. ...
  • 7) Nuts and Seeds. ...
  • 8) Salmon.
Apr 5, 2022

Is oatmeal a good bedtime snack for diabetics? ›

Oatmeal is packed with fiber and complex carbohydrates making it a great option for healthy diabetic snacks. These nutrients will help to regulate your blood sugar levels.

How can I lower my A1C? ›

7 Ways to Improve Your A1C
  1. Exercise. Physical activity helps your body use insulin more efficiently, so it can better process the glucose in your blood. ...
  2. Eat Right. ...
  3. Take Medications as Prescribed. ...
  4. Manage Your Stress. ...
  5. Stick to a Schedule. ...
  6. Drink in Moderation. ...
  7. Monitor Your Numbers.


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