Yogurt for Diabetics: The Best Options for Managing Blood Sugar

The Benefits of Yogurt for Diabetics

Yogurt can be a nutritious addition to a diabetic diet when chosen wisely. Made from milk that has been fermented by healthy bacteria, yogurt provides a good source of protein, calcium, and other nutrients that can help regulate blood sugar and provide other health benefits.

Here are some of the reasons why yogurt deserves a place in a diabetic diet:

1. High in Protein

Yogurt is a great source of protein, providing about 12-15 grams per 6 ounce serving. Protein helps keep blood sugar stable by slowing the absorption of sugars into the bloodstream. Protein also keeps you feeling full and satisfied for longer after eating.

2. Contains Probiotics

The live active cultures (probiotics) in yogurt provide digestive and immune system benefits. Some research suggests probiotics may improve blood sugar control and insulin sensitivity in those with type 2 diabetes.

3. Low in Carbs

Plain, unsweetened yogurt is relatively low in carbohydrates, with around 5-8 grams per 6 ounce serving. The carbs come from the naturally occurring milk sugar (lactose), but yogurt has less milk sugar than milk itself thanks to the fermentation process.

4. High in Calcium

Yogurt provides an excellent source of calcium, providing about 30% of the daily value. Calcium has been shown to help improve insulin sensitivity and stabilize blood sugar levels.

Choosing the Best Yogurts for Diabetes

Not all yogurts are created equal when it comes to diabetes nutrition. Here are some tips for selecting the best yogurt options:

1. Seek Out Plain, Unsweetened Varieties

Plain regular or Greek yogurts tend to be the lowest in carbs, calories, and sugar compared to fruit or cream-based yogurts. Stay away from yogurt that lists sugar in the first few ingredients.

2. Go Greek for More Protein

Greek yogurt has up to twice the protein of regular yogurt. The straining process to make Greek yogurt removes some of the whey and lactose, resulting in less sugar and carbs.

3. Choose Low-Fat or Nonfat

Choosing low-fat or nonfat yogurt allows you to get all the benefits of yogurt without going overboard on saturated fat. Nonfat Greek yogurt is ideal for getting protein along with blood sugar-friendly nutrition.

4. Add Your Own Toppings

Flavor plain yogurt yourself by adding fresh fruit, nuts, seeds, spices like cinnamon, or a drizzle of honey. This results in a healthier yogurt with natural sweetness.

5. Read Labels for Carbs and Sugars

Compare nutrition labels and opt for yogurts lowest in carbs and sugar. Yogurts with less than 15g carbs and 10g sugar per serving are ideal.

Healthy Yogurt Options for Diabetics

When shopping for yogurt, look for these optimal choices to maintain healthy blood sugar levels:

1. Plain Greek Yogurt

With around 7g carbs and 17g protein per 6oz serving, plain nonfat Greek yogurt packsprotein and calcium with less sugar than regular yogurt.

2. Plain Kefir

Kefir offers a similar nutrition profile to Greek yogurt but contains different strains of probiotics. It averages about 12g carbs and 10g protein per cup.

3. Skyr Yogurt

Skyr is an Icelandic-style strained yogurt thats 98% lactose-free and provides 11g protein and 4g carbs per 5.3oz portion.

4. Low-Fat Cottage Cheese

Though not technically yogurt, low-fat cottage cheese contains around 5g carbs and 13g protein per 12 cup serving.

5. Nonfat Plain Yogurt

If Greek yogurt isn't your preference, nonfat plain yogurt offers around 12g carbs and nearly 10g protein per 6oz serving.

Making Your Own Diabetes-Friendly Yogurt

Its easy to make your own yogurt at home tailored to your taste and dietary needs. Heres a simple recipe to try:

Ingredients:

• 4 cups skim or low-fat milk
• 14 cup plain yogurt with live active cultures
• Optional: 1-2 tbsp honey or maple syrup
• Optional: 1 tsp vanilla extract
• Optional: Fresh fruit like berries or peaches, chopped

Instructions:

1. Heat milk to 180F on the stove or in an instant pot. Turn off heat and let cool to 110F.
2. Remove about 12 cup heated milk and mix with the yogurt until smooth. Stir this mixture back into the rest of the warmed milk.
3. Pour mixture into a glass bowl or jars, cover, and let sit at room temperature for 8 hours or overnight.
4. Refrigerate for at least 4 more hours for yogurt to set. Then enjoy plain or topped with fruit, honey, etc.

Tips for Adding Yogurt to Your Diabetes Diet

Here are some simple ways to enjoy yogurt while managing your blood sugar:

1. Enjoy as a Nutritious Snack

Yogurt makes a balanced snack any time of day. Pair it with crunchy nuts, seeds, or berries for added nutrition.

2. Use in Smoothies

For a blood sugar friendly meal replacement or snack, blend Greek yogurt with your favorite fruits and leafy greens.

3. Use as an Ingredient

Stir yogurt into dips, salad dressings, soups, or baked goods for a protein boost.

4. Top Savory Dishes

Add a dollop of yogurt instead of sour cream on top of tacos, chili, baked potatoes, and more.

5. Eat Before & After Workouts

Yogurt provides the carbohydrates and protein your body needs to fuel exercise and aid muscle recovery.

Potential Drawbacks of Yogurt for Diabetics

While yogurt can be incorporated into a healthy diabetic eating pattern, there are a few potential drawbacks to note:

1. High in Lactose

The milk sugar lactose may cause digestive issues in those with lactose intolerance.

2. Adds Up Calories Fast

Its easy to overeat yogurt, especially sweetened varieties. Pay attention to serving sizes.

3. Could Contain Added Sugars

Many flavored yogurts pack excess added sugars that can spike blood sugar.

4. May Raise Blood Fats

Some research points to whole-milk dairy potentially worsening cholesterol levels.

Key Takeaways

Yogurt can fit into a diabetes-friendly diet when chosen wisely. Opt for plain, unsweetened varieties and watch portion sizes. Add your own fresh fruit or spices to flavor. Greek yogurt and yogurt made at home tend to be the best options for keeping blood sugar in check.

Pair yogurt with other nutrient-dense foods like nuts, seeds, and berries. Consider yogurt a component of your meals and snacks rather than eating it all alone. This results in the best impact on blood sugar and overall nutrition.

As with any food, moderation and portion control remains key. Check with your doctor if you have concerns about consuming dairy products like yogurt. With smart choices, yogurt can provide protein, gut-healthy probiotics, calcium, and other nutrients to benefit most people with diabetes.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.