Yogurt is great for breakfast and snacks. It is a versatile type that can be easily eaten at home or on the go. For people with diabetes, yogurt is a good addition to their diet. Studies have shown that probiotic-rich yogurt can help improve blood sugar levels in diabetics and can help prevent type 2 diabetes by improving sugar metabolism. It may play a role in reducing the risk of developing it.
“[Live, active] Culture, aka probiotics, are called healthy bacteria that help keep our bodies healthy and functioning well. Amy Kimberlain, RDN, CDCES, is a Registered Dietitian and Academy Media Spokesperson for the Academy of Nutrition and Dietetics. “Most yogurts contain live, active bacterial cultures and the label says so. Some alternative ‘milk’ yogurts don’t, so check. , it is important not to take it for granted.
Beyond its probiotic benefits, “yogurt is also considered to be an excellent source of protein, calcium, and potassium.
Yogurt has many benefits, but how do you know which yogurt is the right choice and which yogurt to avoid if you have diabetes? The best yogurts for diabetes are low-fat or fat-free yogurts high in protein with minimal sugar and artificial sweeteners..
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How to buy the best yogurt for diabetes
This recommendation seems like a lot to track.
“Shopping at the grocery store can be very confusing when it comes to yogurt,” explains Kimberlein. If you look around, some brands are so high in sugar that they can almost be viewed as desserts.
To streamline your grocery shopping experience, warn Kimberlen’s advice:
Choose low-fat or fat-free.
When choosing between fat-free, low-fat, or whole-milk yogurt, Kimberlain notes that the American Heart Association general and dietary guidelines recommend choosing low-fat or fat-free yogurt. It says there is
“People with diabetes have twice the risk of heart disease,” says Kimberlein. “This will help reduce your total saturated fat for the day.”
Keep the added sugar to a minimum.
If you’re stuck between plain and flavored yogurt, is it possible to choose a yogurt that doesn’t affect diabetes? The answer is yes, but only if the flavors contain no sugar.
“You can now see the ‘added sugars’ line on the nutrition label,” Kimberlein explains. “Yogurt has natural sugars in the lactose it contains. But this recent addition gives us an idea of how much added sugar various brands use.” , 6 teaspoons (24g)/day for women and 9 teaspoons (36g)/day for men.
If in doubt, sweeten naturally with fruit or spices.
Kimballen suggests that the goal is to cut back on added sugar everywhere, so the best option is plain yogurt. Then you have the opportunity to add your own fruit to “naturally sweeten” the yogurt.
“For people with diabetes, this is a great combination of protein (in yogurt) and carbohydrates from fruit,” says Kimberlein. You can add more flavor.”
Skip artificial sweeteners.
According to Kimberlein, artificial sweeteners can also negatively affect diabetes.
“As with added sugars, when it comes to artificial sweeteners, we recommend that you aim to reduce your total intake,” she suggests. Using artificial sweeteners may seem beneficial, but I recommend using plain and adding fruit for natural sweetness. It also contains fiber, which is great for people with diabetes. Fiber stabilizes blood sugar levels and keeps you feeling fuller longer!”
Look for high-protein yogurts, such as Greek yogurt.
Additionally, Kimballen suggests that Greek yogurt is thicker and creamier than regular yogurt.
“For people with diabetes, the goal is to balance carbohydrates, protein and fat, so consuming a little more protein may help manage blood sugar levels.” , you may be deficient in protein, especially at breakfast and snacks.Therefore, this extra protein may be beneficial.
You can try a fortified plant-based yogurt.
Even if you can’t consume dairy, you can still benefit from plant-based options.
“Ideally, I’m looking for something that’s fortified with calcium and vitamin D,” Kimberlein explains. If so, it would be soy. But check out the fortifications, and protein can be important when aiming to help balance a diet.
