January 24


How to Choose the Best Yogurt to Maintain Blood Sugar Levels

By Gabriela

January 24, 2018

Did you know that yogurt is one of the oldest foods in the world? Yes, as a matter of fact, the name yogurt has Turkish origin. Moreover, it is thought that it dates from the Neolithic people of Central Asia around 6000 B.C.

Believe it or not, but this famous drink was discovered accidentally. It is said that herdsman would carry milk in the stomachs of animals.

What happened is that the enzymes from the stomachs of the animals curdled the milk and turned it into yogurt. In fact, Turkish immigrants brought this marvelous drink to North America in the 1700s.

However, it was not widespread until the 1940s when the son of the founder of the Danone company began a small factory for yogurt in the Bronx. This company is now known by the name Dannon.

How Is Yogurt Made

You should know that the yogurt is actually fermented food which is made from cream and milk. To the pasteurized, heated milk bacteria are added, and then the milk is incubated at a particular temperature in order to stimulate the growth of this bacteria.

What the bacteria does, is that it breaks down lactose to lactic acid and that actually helps thicken the milk and provides its tangy flavor. After, the yogurt is cooled. Then you can add certain ingredients to it such as fruit or sweeteners.

This is an easy and simple process. As a matter of fact, there are a lot of people who make yogurt at home.

Is Yogurt Safe for People with Diabetes?

The great thing about yogurt is that it can be a fantastic option as a snack or as a breakfast. If you have diabetes, you should not worry and feel free to use yogurt since it’s low in carbs.

That means that yogurt doesn’t lead to blood glucose spikes in people who have diabetes. There might be more benefits for people with diabetes.

What Research Says About Yogurt

Fermented food like yogurt has good bacteria by the name probiotics. It is shown that probiotics improve the health of the gut.

Although this specific research is still ongoing, still overall health and gut bacteria might play a factor in different health conditions, this includes diabetes and obesity.

According to recent research, the consumption of yogurt might be related to lower glucose levels, systolic blood pressure, and insulin resistance.

Another study came to the discovery that there is a potential connection between lowered risk for type 2 diabetes and regular consumption of yogurt. Although these studies are indeed encouraging, there is a need for more research on this topic.

Why Is Yogurt Good?

When it comes to dairy products most of them are low on the GI, i.e., glycemic index. That is why dairy products are perfect for people who have diabetes. However, in order to get most of the yogurt, you need to check the labels before you buy it.

This is something which you must do. You might find it hard at first, but in no time it will become a habit for you. In case you want those gut benefits which come thanks to the probiotics you will have to choose yogurt which has active and live cultures.

It is also important to look at the nutrition facts. As you probably know, many yogurts contain added sugars. You should know that the content among brands and among flavors in the same brand might vary drastically. Therefore you should pay attention to the labels.

Carbs By Yogurt Type

  • Plain Greek yogurt contains from 6 to 8 g of carbs and from 4 to 8 g of sugar.
  • Flavored Greek yogurt contains from 16 to 22 g of carbs and from 12 to 18 g of sugar.
  • Plain yogurt contains from 11 to 15 g of carbs and from 10 to 12 g of sugar.
  • Vanilla yogurt contains from 22 to 33 g of carbs and from 21- to 28 g of sugar.

This data is provided by a spokesperson and nutrition expert for the Academy of Nutrition and Dietetics, Sonya Angelone.

How to Choose the Best Yogurt

  • You should look for a seal which reads “live and active cultures.” This will ensure that your yogurt has probiotics.
  • Avoid yogurt which lists sugar in the top 3 ingredients.
  • Skip the fruited and flavored yogurt. This is yogurt which might not even have real fruit.
  • Instead, you can go for vanilla or plain yogurt and add fresh fruit to it.

The Right Yogurt Per Serving Should Contain:

  • Protein – 5 grams
  • Saturated fat – less than 1.5 g
  • Calcium – at least 20 percent of the daily value
  • Vitamin D – at least 10 percent of the daily value
  • Added sugar – no more than 10 g

You should bear in mind that yogurt contains approximately 15 g of natural sugar. In case you want to get more protein, you can opt for the skyr, which is Icelandic yogurt, milder in comparison to the regular yogurt or go for the Greek yogurt.

However, you should pay attention to the Greek yogurt since sometimes it can contain a lot of added sugar. The best bet would be to go with plain yogurt. You deserve the best, so make sure to choose the best.


  • Gabriela

    Co-Founder & Editor-in-Chief of Diabetes Health Page, Fitness trainer and instructor has dedicated her career to educating and informing people for over 10 years. As one of the most passionate diabetes advocates, Gabi has worked tirelessly to ensure that those people receive the education and support they need to properly manage their diabetes and achieve their health, fitness and weight loss goals.

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