Is Yogurt Good For Diabetes? Exploring The Benefits In 2024

Diabetes occurs when the body either doesn’t produce enough insulin or cannot effectively use the insulin it produces. This results in high blood sugar levels. As a result, lifestyle management is important for people with diabetes to maintain healthy blood sugar levels. This is where the importance of being extra conscious of your food choices and activities comes into play. This leads to the question, “Is yogurt good for diabetes?”

For individuals with diabetes, making the right dietary choices can make a difference in maintaining optimal blood sugar levels. In this article, we’ll delve into the potential benefits of yogurt, which have shown great importance in gut health and have been shown to impact diabetes. So, let’s dive in and learn more about the potential benefits of yogurt for individuals with diabetes.

Is Yogurt Good For Diabetes?

In the quest for healthy foods for diabetes, yogurt comes up in the conversation. However, is yogurt good for diabetes? Yogurt Is quite beneficial to individuals with diabetes due to its nutrient content. Some key nutrients are found in yogurt:^[1]

Protein

Yogurt is a good protein source, whether plain yogurt, full-fat yogurt, or probiotic yogurt. Greek yogurt has the highest protein content. It helps slow down the digestion of carbohydrates to prevent rapid spikes in blood sugar levels.

Calcium

Yogurt is rich in calcium, about 180 milligrams^[1] in 100 grams. Calcium is a crucial mineral in maintaining strong bones and teeth. Adequate calcium intake^[2] is essential for people with a higher risk of developing osteoporosis. However, it has shown promise in improving insulin sensitivity in diabetes.^[3]

Vitamin D

Some yogurts are fortified with vitamin D, which aids calcium absorption and helps maintain bone health. Vitamin D deficiency^[4] has been associated with an increased risk of type 2 diabetes, so including vitamin D-fortified yogurt in the diet can be beneficial.

Probiotics

Certain yogurts contain live and active cultures, or probiotics, which are beneficial bacteria that support gut health. Probiotics help improve digestion, enhance immune function, and contribute to better blood sugar control. However, more research^[5] is needed to ascertain its benefits in diabetes since there have also been some conflicting results. 

B Vitamins

Yogurt contains various B vitamins,^[6] including riboflavin, i.e. vitamin B2, vitamin B12, and pantothenic acid — i.e., vitamin B5. These vitamins are important in energy metabolism, nerve function, and red blood cell production.

Potassium 

Yogurt is a source of potassium,^[1] an essential mineral that helps maintain proper fluid balance, nerve function, and muscle contractions. Adequate potassium intake is important for managing blood pressure^[7] and reducing the risk of cardiovascular complications associated with diabetes.

8 Best Yogurts For People With Diabetes

Diabetes and yogurt have an interesting link. People with diabetes need food options that consider their nutritional needs,^[8] improve glycemic control,^[9] and prevent spikes^[10] in their blood pressure. Yogurt is one option that may work. To top it off, it is also versatile. Here are the best yogurts for diabetes:

1. Regular plain yogurt.
2. Plain Greek yogurt.
3. Icelandic yogurt.
4. Australian yogurt.
5. Kefir.
6. Probiotic yogurt.
7. Plant-based yogurt.
8. Dairy-free and lactose-free yogurt.

Regular Yogurt

Regular yogurt is a good option for people with diabetes.^[9] It provides a source of protein, calcium, and probiotics. However, it typically contains more sugar and carbohydrates than Greek or Icelandic yogurt. 

When selecting regular yogurt, opt for low-fat or non-fat varieties, as they usually have a lower calorie content and can help manage weight, which is important in managing diabetes. 

Additionally, check the nutrition label to ensure that the sugar content is low and that there are no added sugars or sweeteners. There are beneficial vitamins you should also look out for, too.

Greek Yogurt

Coming next on our list is probably one of the most common yogurts you will find on the market — Greek yogurt. There are many requirements for managing diabetes, and Greek yogurt is often recommended. However, is Greek yogurt good for diabetes?  

Greek yogurt is diabetes-friendly because it is a low-carb yogurt. It contains 75% less fat^[11] than plain yogurt. It is a popular choice among people with diabetes due to its higher protein, lower sugar, and lower carbohydrate content than regular yogurt.

Greek yogurt is also a great source of calcium^[12] and probiotics with active cultures and contains less sodium than regular yogurt. These nutritional properties make Greek yogurt with fresh fruit is suitable for individuals with diabetes, as long as unsweetened Greek yogurts without added sugar or artificial sweeteners are chosen.

Icelandic Yogurt

Icelandic yogurt, also known as Skyr, is technically not yogurt but cheese. It is made by adding bacteria cultures to skim milk and then straining it to remove the whey. Skyr is rich in important nutrients and has been enjoyed for centuries in Iceland. It is produced using an original Icelandic recipe and heirloom Icelandic Skyr cultures. Icelandic yogurt for diabetes is often recommended alongside Greek yogurt. 

Australian Yogurt

Australian yogurt, also known as Aussie-style yogurt, is another diabetes-friendly yogurt. It is unstrained, giving it a slightly thinner consistency than Greek or Icelandic yogurt. It is typically creamier than regular yogurt but less thick than Greek yogurt. 

Australian yogurt is one of the best yogurts for diabetes. As with other types of yogurt, Australian yogurt provides protein, calcium, and probiotics, which are beneficial for overall health.

Kefir

Plain kefir is not exactly yogurt but a fermented milk drink^[13] whose benefits require further study. It is made from a variety of yeasts and bacteria. It is rich in protein, calcium, B vitamins, and probiotics. 

Kefir is made by fermenting milk using a bacterial culture of polysaccharides called kefiran.^[14] The milk is from sources like cows and sheep. 

Kefir has several potential health benefits, such as supporting gut health, bone health, and immune function. It may also help manage blood sugar and lower cholesterol, but studies are still ongoing.

Probiotic Yogurt

Probiotics are a popular adjunct for good digestive health. They are found in numerous food options — including yogurt. Probiotics in yogurt are live and active beneficial bacteria. These probiotics are responsible for many health benefits associated with yogurt consumption. 

Probiotic unsweetened yogurt without added sugars offers several health benefits^[15] for people living with diabetes, but glycemic control, specifically, still requires further study. Some benefits are improved gut health, boosted immune system, and weight management.

Plant-Based Yogurt

Plant-based yogurt is a dairy-free alternative to traditional yogurt. It is made from various plant sources such as nuts, seeds, legumes, and grains. Common base ingredients for plant-based yogurt include almonds, cashews, coconuts, soybeans, oats, and peas.

Plant-based yogurts^[16] can be a good option for people with lactose intolerance, vegans, or those looking for a dairy-free alternative. They also contain probiotics and may have a lower sugar content than traditional dairy yogurts. Persons with nut allergies should read labels and avoid them completely if made from nut sources. 

Dairy-Free And Lactose-Free Yogurt

Some people are lactose intolerant. So, regular and variant yogurt options may not work for them. If you want to try yogurt for diabetes but still want to avoid lactose, lactose—free yogurt^[17] is a great option. They are not always plant-based. Some manufacturers work on regular yogurt and process it to be lactose-free.

How Is Yogurt Made? 

To answer the question, “Can people with diabetes eat yogurt?” we should understand the nutritional content of the food itself. Yogurt is a deliciously creamy meal that we all love. It is a common ingredient that accompanies granola, cereal, and more. 

It is made by fermenting milk with special bacteria. For several hours, the milk and bacteria mixture is usually stored around 40 to 45 degrees Celsius, i.e., 104 to 113 degrees Fahrenheit. 

During this time, the bacteria work on the milk to produce lactic acid.^[18] That lactic acid gives yogurt its tangy taste and helps it thicken. The longer it ferments, the tangier and thicker the yogurt becomes.

Other Healthy Snacks For Diabetes

Aside from yogurt, many healthy snacks apply to diabetes. When choosing healthy snacks for diabetes, it’s important to focus on nutrient-dense options that help stabilize blood sugar levels. Here are some healthy snack ideas:

• Nuts and seeds — such as almonds, walnuts, peanuts, chia seeds, and flax seeds. 
• Whole fruits and non-starchy vegetables, including apples, berries, and oranges.
• Hummus: Hummus provides a good balance of protein, healthy fats, and fiber, while vegetables add essential vitamins and minerals.^[19]

Conclusion

Eating yogurt is a healthy and nutritious option for individuals with diabetes. Opting for unsweetened, low-sugar varieties free of high-fructose corn syrup, such as Greek yogurt, Australian yogurt, probiotic yogurt, low-fat yogurt, and plant-based yogurt, can provide numerous health benefits. 

These yogurts offer essential nutrients like protein, calcium, and probiotics, which support gut health, weight management, and overall well-being. Try one today. 

---