The Surprising Benefits of Yogurt for Diabetics

Understanding the Benefits of Yogurt

Yogurt is a nutritious food that can be a valuable addition to a diabetes-friendly diet. With its rich supply of protein, calcium, and vitamin D, it’s a great way to support overall health while managing blood sugar levels.

When it comes to diabetes management, yogurt is a low-glycemic food that can help regulate blood sugar levels. The probiotics present in yogurt also promote a healthy gut, which is essential for managing diabetes. Additionally, yogurt has been linked to lower systolic blood pressure and a reduced risk of developing type 2 diabetes.

Choosing the Right Yogurt

Not all yogurts are created equal, especially when it comes to diabetes management. The best type of yogurt for diabetics is plain, unflavored, and low in fat. This ensures a healthy balance of carbohydrates to protein, keeping the overall glycemic index low.

Avoiding added sugars is crucial. Fruit-flavored yogurts may seem like a healthy choice, but they often contain added sugars that can raise blood sugar levels. Instead, opt for mixing your own fruit into plain yogurt. Similarly, yogurts made with artificial sweeteners can contribute to glucose intolerance and weight management issues.

Diabetes-Friendly Yogurt Options

There are many types of yogurt to choose from, each with its own benefits. Here are some of the best options for diabetics:

• Greek Yogurt: High in protein and low in carbs, Greek yogurt is an excellent choice.
• Icelandic Yogurt (Skyr): Similar to Greek yogurt, Icelandic yogurt is high in protein and low in carbs.
• Regular Yogurt: Plain, unflavored regular yogurt is a healthy option with a good balance of protein to carbs.
• Australian Yogurt: Similar to regular yogurt, Australian yogurt is a healthy option with a thinner consistency.
• Kefir: This fermented milk drink is high in protein and has been linked to lower A1C and fasting blood glucose levels.
• Probiotic Yogurt: While the jury is still out on the additional health benefits, probiotic yogurt is a healthy option with added live cultures.
• Plant-Based Yogurt: Made with non-dairy milks, plant-based yogurt can be a healthy option as long as it’s low in carbs and sugar.

Yogurt Selection Tips

When selecting a yogurt, remember to opt for:

• Plain, unflavored varieties
• Less than 15g total carbs and 10g sugar per serving
• Low-fat or nonfat options when possible

By following these guidelines, you can make yogurt a valuable addition to your diabetes-friendly diet.