She Strengthens

The Surprising Benefits of Yogurt for Diabetics

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.

Understanding the Benefits of Yogurt

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

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

From traditional to Greek to trendy options like kefir and Skyr, there are many types of yogurt to choose from. 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 Brands to Consider

Whether you’re looking for Greek yogurt, regular, or something else, here are some brands to consider:

• Greek Yogurt: Chobani Plain Nonfat Greek Yogurt, Oikos Plain Nonfat Greek Yogurt
• Icelandic Yogurt (Skyr): Siggi’s Plain Icelandic Skyr, Smari Organic Icelandic Plain Pure Nonfat Yogurt
• Regular Yogurt: Nancy’s Organic Lowfat Plain Yogurt, Dannon Plain Nonfat Yogurt
• Australian Yogurt: Noosa Plain Yoghurt
• Kefir: Lifeway Plain Lowfat Kefir, Green Valley Organics Lactose-Free Plain Lowfat Kefir
• Probiotic Yogurt: Stonyfield Organic Plain Probiotic Yogurt, La Yogurt Lowfat Plain Probiotic Yogurt
• Dairy-Free and Lactose-Free Yogurt: Forager Dairy-free Cashewgurt Plain, Green Valley Organics Lactose-Free Plain Yogurt

In a Nutshell

Yogurt can be a valuable addition to a diabetes-friendly diet, providing beneficial nutrients and supporting overall health. Just remember to opt for plain, unflavored varieties with less than 15g total carbs and 10g sugar per serving, and try to stick with low-fat or nonfat options when possible.