Hi. I’d like to express my opinion regarding what you’ve written; what I say might help you in some way.
When it comes to yogurt, I do not eat what I call “regular” yogurt; I eat only Greek Yogurt. Why? Because there are no artificial sweeteners or fruit at the bottom or in-between. Greek yogurt is a better choice, and adding “your own” fresh fruit would allow you to control the amount of sugar that you’re consuming, ergo, controlling the rise in blood sugar. Yoplait has a Greek yogurt that’ll make you hurt yourself! lol The blueberry is superb for my taste buds. :o) Plain would be even better for you. There are other brands that are quite full of “stuff”, including artificial sweeteners (Splenda, Aspartame, etc.), which are in no way “good for the body”, and fruit that you have no idea from where it came – it could be coated with sugar as well! If aspartame was proven to develop holes in the brains of “lab rats”, in the 1960s when a scientist at Monsanto accidentally discovered it, what do you think artificial sweeteners do to the body of human beings?! I could give you the web site to find that info to prove what I’m saying, if you’d like me to provide it; Donald Rumsfeld had a lot to do at that company during that time; you’d be surprised. Monsanto leaves a lot to be desired, in many ways regarding our food (Genetically Modified Organisms - GMOs). If you desire “sugar”, use only Stevia – it comes from a plant. Not even “honey” or “agave nectar” used as a sweetener is good for someone who’s diabetic! Talkin’ 'bout glucose levels being raised to the heavens, use one of those and you might have more problems than what you can imagine (I experienced both).
Lastly, the way that “your body” is reacting from the cheese and bread, maybe you should stop eating that meal for awhile and find a substitute, which, I already know, might be a bit difficult, when it comes to variety. So, leaving “cheeses” alone, just might be what you need to do, and the bread, too. Breads bring their own load of trouble – carbohydrates. OK.
Question: Have you ever heard of a young man named Jordan Rubin? God healed him of about 16 diseases! Type his name in your browser; you’ll be shocked. He has written several books, one of which pertains to diabetes. I read it several years ago and adopted many of the things he suggests that diabetics should do (I sent it to my son who’s diabetic, and have since forgotten the title). What I learned, when it comes to eating snacks, especially when it comes to fruit, Jordan Rubins says to “NEVER EAT FRUIT NAKED”! :o) What “that” means is this: When you eat a piece of fruit, eat protein with it: This will keep your glucose from spiking to the heavens! So, for a snack or a “meal”, I will eat an apple with a serving of “natural almonds” or some walnuts - no flavor or salt or smoke, just “natural”. Or, if I eat a piece of cheese, I have some kind of protein with it, not bread! Think about it for a moment – no bread, no matter that it’s whole grain (definitely not wheat or white) – leave off the bread! Find his info so you can purchase the book about diabetes; then, go to Barnes & Noble online to buy a “used copy” (many books are available that are “used”).
These are suggestions that I do hope you will implement, 'cause I know that they work.
I thought that when I finished graduate school, I’d be done with “researching” – Wrong! ! ! lol So, off you go, and “take off the bread” and “eat the cheese with some kind of protein” – nuts, etc. :o)