Table Of Contents
Diabetes is a common condition that affects up to an estimated number of 27.9 and 32.7 percent of the U.S population[1]. People with this condition have high blood sugar or high blood glucose levels[2] due to impaired ability to produce or make use of insulin – a hormone that helps the processing of glucose in the human body[3]. High glucose level can lead to detrimental health issues such as heart disease, foot ulcers, stroke, chronic kidney disease, or limb removal[4]. For this reason, people with diabetes have to control their glucose level by avoiding food high in carbohydrates because this substance eventually breaks down into glucose[5]. Scientists find that yogurt consumption may lead to lowering glucose levels in the blood of people having diabetes and reducing the risk of type 2 diabetes for both healthy and older people[6] [7] [8]. Let’s see what are the do’s and don’ts of diabetes and yogurt on True Remedies.
7 Do’s And Don’ts Of Diabetes And Yogurt
I. Nutritional Fact Of Yogurt
The nutritional value of 100 grams of plain yogurt (whole milk) is as follow[9]:
Calories: 61
Water: 88%
Protein: 3.47g
Carbs: 4.66g
TrueRemedies Partner Solutions
Need a Help from the Leading Expert Online, Available 24/7?
They’re all here and ready to answer your questions online or by phone. Keep asking questions until you get the answer you need.
Sugar: 4.66g
Fat: 3.25g
However, the nutritional content may vary drastically as there are many different types of yogurt and yogurt manufacturers on the markets. Thus, it is vital that people with diabetes pay careful attention to the Nutrition Facts label to choose the most ideal and diabetes-friendly type of yogurt.
II. Health Benefits Of Yogurt For Diabetes
Frequent intake of yogurt may help diabetes immensely because it has a low Glycemic Index (GI) score and contains probiotics that assist control of blood sugar[10] [11].
- GI score of food is used to give an estimated measurement of the increase in blood glucose. This index goes from 100 to 0, and the higher this number is, the more blood sugar level it increases. According to the GI values provided by the University of Sydney, 92% of yogurt types are classified as having low GI regardless of their sugar content[12]. The common type of yogurt, such as plain and sweetened yogurt has a GI of 27 and 41, respectively).
- A study from Canada finds that the intake of probiotics brings about several decreases in blood sugar level measurement[13]. These “good” bacteria are shown to have positive effects on one’s gut health[14], and going-on research shows an indication that healthy gut could have a possible play in common health conditions such as diabetes and obesity.
In addition, yogurt may help to remove the bacterial infection in the throat and mouth. It contains the probiotics that help to balance the pH levels and diminish bacterial growth, thereby boosting your immune system to fight the bacterial infection.
III. Which Types Of Yogurt Is The Most Ideal For Diabetes
Common yogurt types are ranked below according to their benefits for diabetes in increasing order. An ideal yogurt for diabetes is one that is low in carbohydrates and high in protein, which helps with insulin production.
- Regular: Regular yogurt is the most popular and also the most budget-friendly yogurt type on the market. However, those who prefer this type must take into account that they tend to have more carbohydrates and less protein compared to their less common and more expensive counterparts.
- Probiotic-infused: This type of yogurt are especially healthy for people with type 2 diabetes, as the friendly bacteria contained can help with insulin levels and aid in controlling infections.
- Greek yogurt: Greek yogurt is thicker and creamier than other types because they are strained to remove liquid whey and lactose. Unsweetened yogurt of this style contains only half of the carbohydrates and twice the protein, which is the most ideal for people having diabetes.
IV. The Do’s And Don’ts Of Diabetes And Yogurt
Before having yogurt as a new addition to your diabetes diet, consider the following points:
The Do’s
- Choose yogurt containing live and active probiotics: If you want to get the most gut benefits out of yogurt intake, make sure to choose the products that have “live and active cultures.”
- Add your own yogurt topping: By adding your own yogurt topping, you can have full control of the added sugars in your diet, and fresh fruit is highly recommended. Healthy additions include blueberries, almonds, strawberries, and almonds.
- Look for yogurt with low carbohydrates and high protein value: Since carbohydrates break down into sugar, choosing low carbohydrates products is a must for diabetes. High protein content in food can help glycemic management with insulin
- You should choose your favorite plain yogurt type and add to your favorite toppings. This helps to control the added sugars and serving size. You can also combine it with sliced almonds and fresh blueberries. Or, you can add ground flaxseed, sliced strawberries, and chia seeds.
- For artificial sweeteners, experts advise you to be cautious, especially for those with insulin resistance and diabetes. Although they were originally sold on the market to help curb the sweet tooth and control body weight, recent research finds that artificial sweeteners may lead to weight gain and change gut bacteria[15].
The Don’ts
- Avoid yogurt packaged toppings included: Carbohydrates may disguise in the form of additional toppings such as candies. You should steer clear of yogurt with them to have better control of your sugar intake.
- Overeat of yogurt: moderation is always the key to a healthy and balanced diabetic diet. Although it is recommended that an adult should have three servings of dairy each day, you should check your blood sugar after eating and adjust your diet accordingly.
When living with diabetes, having a carefully picked diet is vital to your well-being. And the above is all information about the do’s and don’ts of diabetes and yogurt. If you find the information above useful or have other tips for people with diabetes, don’t hesitate to share with us and the world by commenting in the comment section. Visit our News & Facts page to read more of similar useful contents.
Note: Read more: 10 Best Home Remedies For Bacterial Infection In Throat & Mouth. This article was medically reviewed/fact checked by Dr. Myle Akshay Kiran.
