According to the American Diabetes Association (ADA), yogurt is a highly recommended component of a well-balanced diet in the case of individuals who suffer from diabetes. This versatile dairy product comes in a wide variety of options, allowing for diverse choices that can suit different tastes and preferences.
Yogurt offers a few potential benefits for individuals managing diabetes. Firstly, it represents a good source of protein, which helps promote satiety and aids in blood sugar management. Protein is known to have a minimal impact on blood sugar levels compared to carbohydrates, making it an excellent choice for maintaining stable glucose levels.
What are other health benefits of eating yogurt?
Yogurt is a food rich in nutrients that offers a range of potential health benefits. It is rich in protein, vitamins, calcium, and live cultures, also known as probiotics. These components contribute to the overall nutritional value of yogurt and can have positive effects on various aspects of our health.
Protein is an essential macronutrient that plays a crucial role in numerous bodily functions. Yogurt, particularly those that are not low-fat or fat-free, can be a valuable source of high-quality protein. Adequate protein intake is important for promoting muscle growth and repair, supporting a healthy immune system, and providing a feeling of satiety, which can aid in weight management.
Calcium, which is another key nutrient found in yogurt, is essential for maintaining strong bones and teeth. It contributes to bone density and helps prevent conditions such as osteoporosis. Consuming yogurt regularly as part of a balanced diet can support optimal calcium intake and contribute to bone health.
Greek yogurt is likely the best for diabetics
Greek yogurt is likely the best yogurt to eat for those who suffer from diabetes. It’s a creamy and thick type of yogurt that gets its thickness from being strained to remove the liquid and whey, which also makes it higher in protein compared to regular low-fat yogurt. In fact, most Greek yogurts have twice the amount of protein. You can find Greek yogurt in different varieties, such as full-fat, low-fat, and fat-free options in the dairy aisle.
When it comes to nutrition, a 3/4 cup (6 ounces) serving of plain Dannon Oikos Greek yogurt has 100 calories, no fat, no saturated fat, 7 grams of sugars (with no added sugars), 7 grams of carbohydrates, and 18 grams of protein.
Some popular brands of Greek yogurt include Fage, Chobani, and Dannon Oikos.
How to choose the right yogurt if you have diabetes
When choosing diabetes-friendly yogurt, it’s important to consider factors such as live cultures, added sugars, protein content, and fat content. Opt for yogurts with live and active cultures to aid in lactose digestion, and look for the “Live & Active Cultures” seal from the National Yogurt Association.
It’s also a good idea to choose plain yogurts and sweeten them with fresh fruit or chia seeds to reduce added sugar intake. Greek yogurt is a good option as it can help stabilize glucose levels due to its protein content. Read nutrition labels to ensure low added sugar and a short ingredient list. Consider your saturated fat intake when deciding between full-fat, low-fat, or non-fat yogurt. Experiment with different yogurt varieties to find the one that suits your preferences and works well in various recipes.
How about kefir?
Kefir can also be a beneficial addition to the diet of those who suffer from diabetes, but it’s important to consider a few factors. We need to keep in mind that kefir is a fermented milk drink that contains live cultures of bacteria and yeast, offering potential health benefits. It is rich in protein, calcium, and vitamins, and it may also contain probiotics that can be helpful for gut health.
One advantage of kefir for diabetics is its low lactose content. The fermentation process breaks down lactose, making it easier to digest for those who have lactose intolerance, which is common among people with diabetes.
Additionally, kefir has a low glycemic index, which means it does not significantly raise blood sugar levels. This can be beneficial in the case of individuals who need to manage their blood glucose levels. However, it’s essential to consider the overall carbohydrate content of kefir and incorporate it into a balanced meal plan.
Dairy products are generally safe for diabetics
Dairy products, including yogurt and kefir, are generally ok for diabetics. There are several dairy products that can be beneficial for those who suffer from diabetes due to their nutritional composition. Let’s check out a few examples:
- Cottage Cheese: Cottage cheese is low in carbs and rich in protein, making it a favorable choice for those who suffer from diabetes. It can be enjoyed as a snack or incorporated into meals.
- Cheese: You can opt for low-fat or reduced-fat varieties of cheese, as they tend to have lower levels of saturated fat. Cheese can give protein and calcium, but portion control is important due to the calorie content.
- Milk: Low-fat or skim milk represents a good source of protein and calcium. This type of product can be incorporated into a balanced diet for its nutritional benefits.
- Skyr: Skyr is an Icelandic yogurt-like product that offers high protein concentration and low-fat content. It can be a suitable choice for those who are looking for dairy products with reduced fat content.
It’s important to consider individual dietary needs and preferences, as well as any specific recommendations coming from a healthcare professional, when incorporating dairy products into a diabetic meal plan. Moderation and portion control are key to managing blood sugar levels effectively.
