The unsweetened and low fat yogurt is an ideal option of yogurt good for diabetics. New research shows that yogurt consumption can be associated with lower levels of glucose and insulin resistance, and also lower systolic blood pressure. Additionally, an analysis of 13 recent studies published in the journal of nutrition, concluded that yogurt consumption, as a part of healthy diet, may reduce the risk of developing type 2 diabetes in healthy and older adults.
With so many yogurt options available in the market, it becomes quite a task to pick an ideal healthy option. This becomes even more difficult while considering yogurt good for diabetics.
This article talks about the seven different points to consider to pick the ideal yogurt good for diabetics:
Must Avoid Sugar in Yogurt good for Diabetics
Checking for added sugar is the primary thing to look for while picking yogurt good for diabetics. The main ingredient which can easily turn healthy yogurt into a less healthy food is added sugar. Doctors always recommend diabetic patients to choose plain yogurt and sweeten it naturally with some healthy fresh fruit like berries. Berries have a very low Glycemic Index(GI). This makes berries an excellent option to add to yogurt for taste. You can also add chia seeds.
Avoid Zero Sugar
Yogurt with “Zero Sugar” should also be avoided. In case of yogurts with a zero sugar label, artificial sweeteners are added to make up for the taste. Remember that yogurt naturally contains some sugar in the form of lactose (milk sugar). While selecting yogurt, the best option is to pick the yogurt brand with the least sugar per serving. This means as little as possible over the around 7 grams per cup (245 grams) that is already present from lactose.
Plain yogurt typically contains around 9–12 gm of carbs per cup (245 gm), but the same amount of flavored or sweetened yogurt can very well contain 30 or more gm for the same serving size.
Full Fat, Low Fat or Non-Fat Yogurt
People with diabetes are at increased risk of heart disease, which makes it important to watch the saturated fat intake. Now, after reading this, one might think that non-fat yogurt would be the best option. However, the low fat and non-fat types may have added sugars than full-fat yogurt to compensate for the taste.
Again, it becomes very important to thoroughly read the labels.
Greek form: yogurt good for diabetics
For diabetics, a good option is to Combine carbs with protein or fat. This will slow down the release of glucose into blood. The unsweetened plain yogurt is a good option, while Greek yogurt is even better. Since Greek yogurt contains twice the amount of protein than regular yogurt, it helps to stabilize glucose levels for longer periods. The other high protein yogurt options are Icelandic, French, and Australian types.
Read the Ingredients List
Always go for options with shorter ingredient lists. This will ensure a more natural form. A long ingredient list may involve the use of some less healthy substances. Second thing is to always check the total carbs. It’s good to aim for 30g carbs or less per meal or snack to manage blood sugar levels.
It’s important that the yogurt you choose should have less than 15g of sugars per serving.
Organic and grass-fed
Always try to choose a yogurt from an organic and grass-fed source. If these options are not available, then you should select a yogurt which is made from non-GMO milk.
Live and Active Cultures Seal
Always check the live and active cultures seal of the National Yogurt Association. Some yogurts may contain cultures without the seal as it costs money to get the seal. Choose the options which have the maximum of live and active cultures. Live and active cultures can aid in lactose digestion and are good for gastric health.
Avoid yogurts which are pasteurized or heat treated after the addition of cultures. These procedures kill the beneficial bacteria.
The 7 best yogurt options recommended by Diabeticme.org
Yogurt in its most natural form is great to consider as a yogurt good for diabetics. Unsweetened plain or Greek yogurt is good for people with diabetes to get a good dose of protein, calcium, and probiotics.
FAQs(Frequently Asked Questions)
It contains twice more protein than regular yogurt. It also has less of lactose sugar which is good for lactose intolerant individuals.
For lactose intolerance, Greek yogurt is good as it has less of lactose. Second is to always pick yogurts with live and active cultures as the bacteria helps in digestion of lactose.
Yogurt can be a great nutrient-dense breakfast option as the protein helps to stabilize blood sugar and also keeps you full for longer time and prevents overeating.