Yogurt can be a terrific nutrient-dense breakfast alternative or an easy snack. It is low in carbohydrates, meaning it will not cause blood sugar spikes in people with diabetes. There might even be additional benefits for people with diabetes.
Yogurt and Diabetes
What Research Shows
Fermented foods, such as yogurt, include excellent bacteria called probiotics. Probiotics have been shown to improve gut health. Research on gut health is continuous, however gut bacteria and overall health might play a consider a number of health conditions, consisting of weight problems and diabetes.
Current research shows that yogurt consumption might be associated with lower levels of glucose and insulin resistance, and lower systolic high blood pressure. Another research study discovered a potential link between regular yogurt consumption and a lowered risk for type 2 diabetes. These studies are motivating, however more research is had to determine what link, if any, exists between yogurt and type 2 diabetes.
What Makes Yogurt Great
A lot of dairy items are short on the glycemic index. This makes them ideal for individuals with diabetes. To obtain the most out of your yogurt, inspect the labels before you purchase. If you desire the gut benefits from the probiotics, choose a yogurt which contains live and active cultures. Also take note of the nutrition facts. Lots of yogurts have actually added sugars. Try to find yogurts with high protein material and low carbohydrates, such as unflavored Greek yogurt. Sugar content among brand names, as well as amongst flavors within the very same brand, can vary drastically, so check labels closely.
Carbohydrates By Yogurt Type
|Yogurt Type (6 ounces)||Carbohydrates||Sugar|
|plain Greek yogurt||6-8 grams||4-8 grams|
|flavored Greek yogurt||16-22 grams||12-18 grams|
|plain yogurt||11-15 grams||10-12 grams|
|vanilla yogurt||22-33 grams||21-28 grams|
Information provided by Sonya Angelone, M.S., R.D.N., C.L.T., a nutrition professional and spokesperson for the Academy of Nutrition and Dietetics
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What to Watch
Calories and carbohydrates can also conceal in additional toppings such as candies, nuts, and granola. These can contribute to blood glucose increases. You’re better off choosing your preferred plain yogurt product and including your wanted toppings yourself. That method, you can control the serving size and added sugars. Try a mix of fresh blueberries and sliced almonds, or include ground flaxseed and sliced strawberries.
As for sweetening agents, the jury is still out on how beneficial or damaging they may be. While they were initially marketed as a way to help individuals curb their sweet tooth and manage their weight, recent research recommends that sweetening agents might actually promote weight gain.
If you want to steer clear of artificial sweeteners, fresh fruit continues to be a more natural and healthy alternative for sweetening your yogurt. You can even mix in unsweetened applesauce as a fast method to naturally sweeten your plain yogurt.
- If you want the gut benefits from the probiotics, pick a yogurt that contains live and active cultures
- Look for yogurts with high protein material and low carbohydrates
- Avoid yogurt with packaged garnishes consisted of
- Don’t purchase yogurt without reading the nutrition facts
Similar to many things, moderation is the secret. The United States Department of Agriculture presently recommends that adults get 3 portions of dairy every day. Unsweetened plain or Greek yogurt might be a great way for people with diabetes to fulfill one or perhaps two of these daily advised portions, along with to obtain a good dosage of calcium and probiotics.
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The Best Yogurts for Diabetics
Through a series of dietitian approvals for nutritional requirements and taste tests with more than 100 people, including individuals with diabetes, we narrowed hundreds of certifying yogurts down to 7 delicious winners. Get a carton today to include a healthful snack alternative to your day!
1. The Best Fat-Free Vanilla Yogurt — Yoplait Light Very Vanilla Yogurt
Per 6-ounce carton: 90 cal., 0 g total fat, <5 mg chol., 80 mg sodium, 16 g carb. (0 g fiber, 10 g sugars), 5 g pro.
2. The Best Fat-Free Strawberry Yogurt — Great Value Light Nonfat Strawberry Yogurt (Walmart brand)
Per 6-ounce carton: 80 cal., 0 g total fat, <5 mg chol., 75 mg sodium, 15 g carb. (0 g fiber, 11 g sugars), 5 g pro.
3. The Best Fat-Free Blueberry Yogurt — Dannon Light & Fit Nonfat Blueberry Yogurt
Per 6-ounce carton: 80 cal., 0 g total fat, <5 mg chol., 75 mg sodium, 16 g carb. (0 g fiber, 11 g sugars), 5 g pro.
4. The Best Fat-Free Plain Greek Yogurt — Yoplait Greek 2x Protein Plain Yogurt
Per 6-ounce carton: 120 cal., 0 g total fat, 10 mg chol., 115 mg sodium, 13 g carb. (0 g fiber, 8 g sugars), 15 g pro.
5. The Best Fat-Free Strawberry Greek Yogurt — Dannon Light & Fit Greek 2x Protein Nonfat Strawberry Yogurt
Per 5.3-ounce carton: 80 cal., 0 g total fat, 10 mg chol., 55 mg sodium, 8 g carb. (0 g fiber, 6 g sugars), 12 g pro.
6. The Best Fat-Free Vanilla Greek Yogurt — Dannon Light & Fit Greek 2x Protein Nonfat Vanilla Yogurt
Per 5.3-ounce carton: 80 cal., 0 g total fat, 10 mg chol., 50 mg sodium, 9 g carb. (0 g fiber, 7 g sugars), 12 g pro.
7. The Best Fat-Free Blueberry Greek Yogurt — Dannon Activia Greek Nonfat Garden Blueberry Yogurt
Per 5.3-ounce carton: 130 cal., 0 g total fat, <5 mg chol., 50 mg sodium, 20 g carb. (<1 g fiber, 18 g sugars), 12 g pro.