Is Yogurt Good for Diabetes

More than a medical term, ‘superfood’ is a marketing term used to describe foods whose constituents provide health benefits to individuals. Diabetes is a common lifestyle disease whose prevalence is shooting up due to our sedentary lifestyle. Consequently, many studies are being conducted to list the perfect ‘superfoods’ to manage the condition.  

The nutrient-dense yoghurt is considered to be great functional food. Its probiotic content cures many digestive issues. But is yoghurt good for people with diabetes? Does it have any role to play in controlling blood sugar? Is Greek yoghurt good for people with diabetes? Read on to find out the answers.

Yogurt Glycemic Index

The glycemic index (GI) of yogurt can vary, but generally, plain yogurt has a lower GI compared to flavored or sweetened varieties. Plain Greek yogurt, specifically, tends to have a lower glycemic index than regular yogurt. While the GI of regular yogurt ranges from around 33 to 50, the GI of plain Greek yogurt is typically around 11 to 14. This lower GI indicates that Greek yogurt has a slower and steadier impact on blood sugar levels compared to regular yogurt.

However, it's important to note that individual responses to different foods can vary. Factors such as the presence of added sugars or personal metabolism can influence how yogurt affects blood sugar levels in individuals with diabetes. It's advisable for individuals to monitor their blood sugar levels after consuming yogurt and consult with their healthcare team or a registered dietitian to determine the best approach for incorporating yogurt into their diabetes management plan.

Is Greek Yogurt Good For Diabetics?

Greek yogurt can be a beneficial choice for individuals with diabetes. Greek yogurt is known for its thick and creamy texture, as well as its high protein content, making it a popular option among those looking to manage their blood sugar levels. One of the advantages of Greek yogurt for diabetics is its lower carbohydrate content compared to regular yogurt. The straining process removes whey, resulting in yogurt with a reduced carbohydrate content. This can help prevent sharp increases in blood sugar levels after consumption. Moreover, the high protein content in Greek yogurt can contribute to better blood sugar control. Protein takes longer to digest and has minimal impact on blood glucose levels. It also promotes satiety, helping individuals feel fuller for longer periods and potentially reducing the risk of overeating or snacking on unhealthy foods. Greek yogurt is also an excellent source of calcium, which is crucial for maintaining bone health. People with diabetes have a higher risk of developing osteoporosis, so including calcium-rich foods like Greek yogurt in their diet can be beneficial. When choosing Greek yogurt, it is important to opt for plain varieties or those with no added sugars. Flavored or sweetened versions can contain high amounts of added sugars, which can lead to blood sugar spikes. Reading nutrition labels and selecting yogurts with minimal added sugars is advisable.

Best Yogurt for Diabetics

What is the best yogurt for diabetics? What are the different types of yoghurt available? Is Greek yoghurt good for people with diabetes? The best yoghurt types to help you stabilise blood sugar levels are fat-free, unsweetened and plain. Here are the top five choices of yoghurt for type 2 diabetes:

1. Regular, unsweetened yoghurt

A plain, non-fat, probiotic-rich variety of yoghurt is the best option, any day. It contains no carbohydrates and is rich in proteins. It promotes healthy gut bacteria.

2. Greek yoghurt

The non-fat, unsweetened variety of Greek yoghurt is one of the best options for effective blood sugar control. It is much creamier and has a higher protein content. Furthermore, it is packed with calcium and probiotics. It is filling and keeps a check on your hunger cravings.

3. Icelandic yoghurt

It is made using skimmed milk. Hence, it has a low-fat and high-protein content with a milder flavour. It is also known as Skyr. People consider this particular yoghurt as fresh sour milk cheese, so it is a great option to include in your breakfast as it keeps you full. It has lower lactose than other yoghurts.

4. Kefir yoghurt

It has thinner consistency when compared to other yoghurts. It has a higher concentration of probiotics since kefir is a fermented product. Its consumption has been linked to lower fasting blood glucose levels.

Nutrition Profile

The science of classifying foods according to their nutritional make-up is called nutritional profiling. India ranks among the top eleven countries that consume the most yoghurt. Yoghurt is prepared by heating milk and combining it with two live, probiotic bacterial cultures - Lactobacillus Bulgaricus and Streptococcus Thermophilus. Let us learn about its nutritional composition.

Proteins

• Alpha casein
• Whey

Fats and lipids

• Omega-3 and omega-6 fatty acids
• Monounsaturated fats
• Ruminant trans fats

Carbohydrates

• Lower lactose content, as compared to milk.

Vitamins

• Boost immune system.
• Prevent infections.

Minerals

• Keep deficiency diseases at bay.
• Improve carbohydrate metabolism and insulin sensitivity.

What does the research say?

Is yoghurt good for people with diabetes? Research has confirmed the benefits of consuming yoghurt for type 2 diabetes control. A daily serving of yoghurt is supposed to minimise the risk of type 2 diabetes by 18%. Its probiotic content acts like its USP. According to research, the advantages of yoghurt for a type-2 diabetes diet are:

• Healthy bacteria present in probiotic yoghurt make it easily digestible. It is linked with the reduction of inflammation and blood pressure.
• Its antioxidant property causes a decline in oxidative stress.
• Yoghurt, being a low-fat dairy product, decreases cholesterol levels. This minimises cardiovascular risks. Also know about Indian diabetes diet.
• The low-fat content in yoghurt also helps avoid obesity, which is a risk factor for diabetes.
• Yoghurt is rich in calcium and vitamin D, which improve insulin sensitivity.
• Glycemic index (GI) is the value assigned to a foodstuff based on its rapidity to increase blood sugar levels. Yoghurt has a low GI value and is protein-rich. 

What makes a great yoghurt?

Lately, yoghurt has emerged as the healthiest choice among dairy products. But is yoghurt good for people with diabetes? Most definitely, yes. However, with so many yoghurt options, choosing the ideal one for managing blood sugar. Hence, read the label instructions properly before purchasing.

The two top tips for creating thick, creamy yoghurt are heating the milk at 90ºC for ten minutes before adding the bacterial culture and setting the yoghurt at a low temperature. Heating milk before culturing denatures the whey protein and increases the protein content. Setting at low temperatures ensures a lesser risk of whey separation.

The following must be kept in mind while choosing the suitable variety of yoghurt for type 2 diabetes:

• Pick a low-fat or non-fat variety, as it contains lesser calories.
• Go for the one containing live or active cultures, as they promote healthy gut bacteria. 
• Try to select the unsweetened varieties. The yoghurt should not have more than 10 g of sugar content.
• Ensure that the yoghurt variety has calcium and vitamin D. These prevent insulin resistance.
• If you are looking for vegan options, choose a soy-based variety, as they are closest to a dairy-based one in terms of nutritional profile.

What to watch out for?

Although yoghurt is a healthy option, even for diabetes, some red flags that you should look out for are:

• Added toppings like candies or nuts, as they may increase blood sugar.
• Artificial sweeteners, disguised as ‘flavours,’ These yoghurts have the potential to spike the blood glucose level after consumption. Instead, you can choose to add natural fruits as per your liking. 
• Yoghurt varieties which are made out of whole milk, as they add to the fat content.
• Added sugars, as it hampers glycemic control.

Bottomline

Yoghurt is undoubtedly the favourite option in dairy products among the health-conscious lot. 30 to 45% of the body’s daily calcium requirements are met with one serving of yoghurt. Its low-carb, low-fat and high-protein content makes it a great choice for persons struggling to control their blood sugar levels. For ages, yoghurt has remained a staple food in the diet of most Middle-Eastern and Asian countries. Owing to its health benefits, it is not surprising that this probiotic-rich food is gaining global acceptance. Also know about fasting blood sugar level.

FAQs

Is kefir inflammatory?

Kefir is known to have anti-inflammatory properties as it inhibits the activity of certain pro-inflammatory cytokines in the body.  Since it also improves the overall microbial diversity, it further aids in lowering inflammation. 

Which is better kombucha or kefir?

Both of these are best known for being fermented and are probiotic-rich beverages. The processes used for fermentation are similar however, kefir is made using milk while kombucha makes the use of green or black tea. Both offer greater probiotic health and promote the stimulation of the good bacteria in the gut. They also have antioxidant and antimicrobial effects. For better cholesterol and immune health, using kefir would be better. However, for fat loss, improvement in blood sugar control, protection of the lover, etc, kombucha is the better beverage. 

What is difference between Greek yogurt and regular yogurt?

While they are made from the same ingredients, they differ in nutrients. Regular yogurt has fewer calories and more calcium, however, Greek yogurt has more protein and less sugar. It is also thicker. In case of diabetes, ensure that if you are consuming yogurt in any form, it is not sweetened to avoid blood sugar spikes in the body.