Americans love yogurt. In fact, yogurt consumption in the United States rose from 6.5 pounds per person in 2000 to 13.4 pounds per person in 2018, according to the website Statista. That’s a whole lot of spoonfuls of this nutrient-rich, convenient, and tasty dairy product. But does yogurt have a place in the diet and lifestyle of individuals with diabetes?
The answer is yes, though not all yogurt is created equal. Incorporating the right kind of yogurt into your diet can have significant health benefits generally and help you control blood sugar levels as well.
What Makes Yogurt So Beneficial?
Yogurt is made from the fermentation of milk-specific microorganisms. That fermentation causes the creation of “good” bacteria called probiotics. These bacteria help with digestive health and reduce inflammation. Diabetic complications, such as heart attack and stroke, are often accelerated by inflammation.
Recent research suggests that regular yogurt consumption might be associated with lower glucose levels, reduced insulin resistance, and lower systolic blood pressure. Additionally, an analysis of 13 recent studies concluded that eating yogurt may reduce the risk of type 2 diabetes in healthy and older adults.
What Is The Best Type Of Yogurt For Diabetes?
The yogurt section of the dairy case can extend for almost a whole aisle, with a wide range of styles, flavors, and brands. Many yogurt products, such as those with added sugars, high fat content, or toppings, can obscure their health benefits by including less than beneficial items. That is why it is important to choose your yogurt carefully.
According to the 2015-2020 Dietary Guidelines for Americans, people with diabetes should choose unflavored and fat-free or low-fat yogurt products. Here’s what else to look for when looking for yogurt:
- Not all yogurt contains probiotics, so make sure that you pick one with active and live cultures
- Look for yogurts that are low in carbohydrates and high in protein, like unsweetened Greek yogurt, which can contain up to twice the amount of protein and half the carbohydrates of regular yogurt.
- Choose yogurt flavors with no more than 10 grams of sugar and 15 grams of carbohydrates per serving.
- Avoid yogurt with prepackaged topping. If you want to add items to your yogurt, like blueberries, strawberries, or almonds, do so yourself.
Monitoring Glucose Levels As Part Of Your Healthy Lifestyle
In addition to a healthy diet, regular monitoring of blood sugar levels is an essential complement to a healthy diet in managing diabetes. For many people with diabetes, a new, proven, tested, and reliable alternative to finger-pricking is available that can make inconvenient and disruptive glucose monitoring a thing of the past.
Continuous Glucose Monitoring (CGM) is a transceiver device that helps those with diabetes monitor their blood sugar levels 24 hours a day without any need to interrupt their day to obtain a sample.
CGM has easy-to-use features that can help each person proactively record and track glucose levels and provide valuable insights on data that helps manage exercise, meals, and daily health status.
Contact us today to see if you qualify for CGM and access our guide to continuous glucose monitoring.