For individuals living with diabetes, managing their diet is crucial to maintain stable blood sugar levels. Yogurt, with its protein and probiotic content, can be a healthy choice. Recently, I have been looking for yogurt without added sugar and sweeteners, that is, yogurt with fermented strains in the ingredient list except raw milk. You must know that many yogurts add a lot of sugar and additives in order to pursue the taste, which is very unfriendly to sugar lovers.
Benefits of yogurt for diabetics
Help control postprandial blood sugar:
The lactic acid in yogurt can delay gastric emptying and help control postprandial blood sugar.Compared with the same amount of carbohydrates, the blood sugar rise rate of yogurt is much slower than that of porridge and noodles. The glycemic index of sugary yogurt is 48, rice porridge is 69, glutinous rice porridge is 65, millet porridge is 61, and wheat flour noodles are higher at 81.
Lose weight:
Lactic acid in yogurt can effectively delay gastric emptying, increase satiety, suppress appetite to a certain extent, and help to lose weight.
Improve intestinal function:
Yogurt contains lactic acid bacteria, which can improve intestinal function, accelerate intestinal digestion and absorption to a certain extent, and improve human immunity.
Calcium supplementation:
Drinking yogurt in moderation can help diabetic patients supplement the calcium needed by the body. Diabetics must choose yogurt that is refrigerated, so as to ensure that there are live lactic acid bacteria in the yogurt and obtain the benefits of yogurt.
What yogurt is suitable for diabetics?
It is recommended that sugar lovers make homemade yogurt at home without adding sugar, and only add a little honey, natural fruit cuts or soybean oligosaccharide syrup for flavoring. The yogurt made in this way is healthier. If you are not able to make your own yogurt, it is recommended that “sugar friends” choose sugar-free yogurt, or buy yogurt with sweeteners. If you can’t find such yogurt, buy plain yogurt.
Yogurt recommendation:
1. Greek Gods Greek Yogurt:
Known for its rich and creamy texture, Greek Gods Greek Yogurt offers sugar-free options that are high in protein and lower in carbohydrates. The absence of added sugars ensures a diabetic-friendly option that won’t cause rapid spikes in blood sugar levels.
2. Chobani Zero Sugar Yogurt:
Chobani offers a variety of yogurt products with zero added sugars. Their selection includes flavors like vanilla, blueberry, and strawberry, providing a tasty and healthy option for individuals with diabetes.
3. Siggi’s 4% Plain Yogurt:
Siggi’s is renowned for its commitment to minimal ingredients and lower sugar content. Their 4% plain yogurt is not only creamy but also contains no added sugars, making it an excellent choice for those looking to manage their blood sugar levels.
4. FAGE Total 5% Plain Yogurt:
FAGE Total 5% Plain Yogurt is a higher fat option that’s low in carbohydrates and free from added sugars. Its thicker consistency and tangy flavor can be a satisfying choice for diabetics seeking a sugar-free yogurt alternative.
5. Two Good Greek Yogurt:
As the name suggests, Two Good Greek Yogurt offers a product with only 2 grams of total sugar per serving. This yogurt uses a unique process to remove most of the sugar, resulting in a diabetic-friendly option without sacrificing taste.
6. Oikos Triple Zero Greek Yogurt:
Oikos Triple Zero Greek Yogurt boasts zero added sugars, zero artificial sweeteners, and zero fat. With a blend of natural sweeteners like stevia and erythritol, this yogurt provides a sweet taste without causing blood sugar spikes.
7. YQ by Yoplait Plain Yogurt:
YQ by Yoplait offers a high-protein, low-sugar yogurt option that’s suitable for diabetics. Their plain yogurt contains no added sugars and can be a versatile base for adding your favorite diabetic-friendly toppings.
Conclusion:
When selecting yogurt for diabetes management, opting for sugar-free varieties is a smart choice. The options mentioned above provide a range of flavors and textures without the worry of added sugars.
