Regular exercise, a healthy diet rich in vegetables, lean protein, and limited sugar and processed meats contribute to blood sugar control. People with diabetes can consume a carton of yogurt daily to help stabilize blood sugar levels and prevent complications.

Rich in protein

Yogurt is nutrient- and calorie-dense. The total calories in yogurt can range from 100 to 230 per carton. Fat and sugar content varies depending on the type. Adding nuts and fruits to yogurt can increase the calorie and protein content. Protein plays a vital role in building and repairing tissues and muscles, producing enzymes, and slowing the rate at which glucose enters the bloodstream, thus balancing blood sugar levels and promoting satiety. People with diabetes should consider Greek yogurt due to its high protein content.

Healthy fats

Low-fat or non-fat yogurt can help reduce total calories and saturated fat, making it a healthy choice for people with diabetes. Certain saturated fatty acids found in yogurt, such as pentadecanoic and heptadecanoic acids, contribute to slowing glucose absorption and promoting a feeling of fullness. Fat is essential for the absorption of fat-soluble vitamins, which in turn supports calcium absorption.

Provides beneficial bacteria

Low-fat yogurt is beneficial for people with diabetes due to its low glycemic index and high protein, calcium, magnesium, and vitamin D content. It is also rich in probiotics, which promote better digestion. Daily probiotic intake helps stabilize blood sugar and prevent insulin resistance. The beneficial bacteria in yogurt also reduce cholesterol and enhance antioxidant capacity in people with diabetes.

Prevents fat accumulation

Yogurt helps balance the gut microbiome, preventing fat accumulation and thus protecting against overweight and obesity. Obesity can increase inflammation, which can affect diabetes.

You can eat yogurt on its own for breakfast or as a snack, combining it with 3-5 fresh berries like strawberries and blueberries (10-15 berries) and some protein-rich nuts. People with diabetes should choose low-fat, low-sugar or sugar-free yogurt without added artificial sweeteners. In addition to dietary changes, individuals with diabetes should take medications as prescribed by their doctor and avoid alcohol, tobacco, and smoking. Limiting stress also helps maintain safe blood sugar levels and prevent diabetic complications.

Anh Chi (From Very Well Health)