Yogurt It is a great breakfast or snack option. It is versatile and easy to eat at home or on the go. For diabetics, yogurt can be a good addition to your diet. Research shows that yogurt may benefit people with diabetes as well as prevent people without diabetes from developing it thanks to the concentration of fermented dairy products probioticsor live active cultures. studies showed that probiotic-rich yogurt can benefit blood glucose levels in people with diabetes, and may play a role in reducing the risk of type 2 diabetes by improving glucose metabolism.
“[Live, active] Cultures, also known as probiotics, are healthy bacteria that help keep our bodies healthy and working well.” Amy Kimberlin, RDN, CDCESwho is a registered dietitian and spokesperson for the Media Media Academy for Academy of Nutrition and Dietetics. “Most yogurts contain live, active bacterial cultures and will indicate this on the label. Some yogurts may not be a substitute, so it’s important to check this and not take it for granted.”
In addition to its probiotic benefits, yogurt is also a good source proteinand calcium and potassium,” says Kimberlin.
Although yogurt can provide a lot BenefitsHow do you know which type of yogurt is the right choice, and which ones to stay away from if you have diabetes? According to Kimberlain, she believes that The best yogurt for diabetes is low-fat or fat-free yogurt with minimal added sugar or artificial sweeteners and more protein..
How to shop for the best yogurt for diabetes
This recommendation seems like a lot to follow, so how do you know which type of yogurt to choose?
“When it comes to yogurt, grocery shopping can be very confusing,” Kimberlain explains. It’s one of those foods that are thought of as “healthy,” but when you take a closer look, some brands They can have a high sugar content and are almost candy-like.
To simplify your grocery shopping experience, warn them Kimberlin’s advice:
Choose low-fat or fat-free foods.
When deciding whether to choose either fat-free, low-fat, or whole milk yogurt, Kimberlin says general guidelines from American Heart AssociationIn addition to the nutritional guidelines, it is recommended to choose low-fat or fat-free yogurt.
“People with diabetes are twice as likely to have heart disease,” Kimberlin says. “This is important in helping to reduce the total saturated fat for the day.”
Keep added sugar to a minimum.
If you’re stuck between plain yogurt or flavored yogurt, is it possible to choose a yogurt that doesn’t affect your diabetes? The answer is yes, but only if it contains flavor Sugar is not added.
Kimberlain explains, “On nutrition labels, you can now see the ‘added sugar’ line.” Yogurt has natural sugar in the lactose it contains. However, now with this recent addition, we can see how much added sugar the different brands are using.” For added sugar, it’s recommended 6 teaspoons (24 g)/day for women and 9 teaspoons (36 g)/day for men.
If in doubt, go for plain and naturally sweetened with fruits or spices.
Kimberlain suggests that the goal is to reduce added sugar all over, so a better option is plain yogurt. Then, you have the opportunity to add your own fruit for a “natural sweetener” to the yogurt.
“For people with diabetes, this is a great combination of protein (in yogurt) and carbohydrates from the fruit,” Kimberlin says. “You can add more flavor by adding different spices/flavors – vanilla extract, cinnamonCardamom.”
Skip artificial sweeteners.
artificial sweeteners It can also affect diabetes, according to Kimberlin.
“Similar to added sugar, my recommendation is that you aim to reduce your total intake when it comes to artificial sweeteners,” she suggests. “While it might seem beneficial to use artificial sweeteners because yogurt has less carbs (due to the sweetening than the artificial sweetener), I recommend using regular fruit and adding fruit for a natural sweetener. Fruit also contains fiber that is beneficial for people with diabetes as well. Fiber helps stabilize blood sugar levels, while keeping us full for longer!”
Look for high-protein yogurt, such as Greek yogurt.
Moreover, Kimberlin suggests that Greek Yogurt Thicker and creamier than regular yogurt. In addition, it contains more protein than regular yogurt.
“For people with diabetes, eating more protein may be helpful in managing blood sugar levels, because the goal is to balance carbohydrates, protein, and fat,” Kimberlin says. And at different times Meal groupsThere may be a lack of protein, especially at breakfast and/or snack. Therefore, this additional protein can be beneficial.”
You can try fortified vegetable yogurt.
If you are unable to consume dairy products, you can still reap the benefits through vegetarian options.
“Ideally, you’re looking for one that contains calcium and vitamin D,” Kimberlin explains. “And if you’re curious as to which one has the most similar characteristics to dairy yogurt, it would be soy. But, check fortification. Protein may be important when you aim to help balance meals.”