A Simple Guide to the Best Yogurt Choices for People With Diabetes

Yogurt is a nutrient-packed dairy-product that can be a good choice for people with diabetes. But not all yogurt is created equal. Find out more about the health benefits of yogurt and how to pick the best yogurt for diabetes.

Why is yogurt a good choice for people with diabetes?

Yogurt is a powerhouse dairy product that is enjoyed around the world. The versatility and health benefits of yogurt make it prized by many cultures.

Since yogurt is usually made from cow’s milk, it’s high in protein and is a fantastic source of calcium. In fact, 8 ounces of nonfat yogurt contains 488 grams of calcium! A glass of milk only has 305 grams of calcium.

Yogurt can help people with diabetes meet their protein needs. Additionally, eating enough protein can help reduce blood sugar spikes after meals.

Certain types of bacteria are added to milk to make yogurt. Examples of bacteria added to yogurt include Lactobacillus and Bifidobacterium. These bacteria break down the sugars in the milk and produce a distinctive sour flavor during a process called fermentation. 

Beneficial bacteria added to yogurt are often called probiotics. Probiotics can have a positive impact on the gut microbiome and overall health. While the research is ongoing, studies suggest that probiotics may play a useful role in the management of diabetes.

Based on emerging evidence, the FDA now allows this health claim on yogurt: “Eating yogurt regularly, at least 2 cups (3 servings) per week, may reduce the risk of type 2 diabetes according to limited scientific evidence.”

Clearly, yogurt has health benefits for blood sugar control and diabetes. But it’s important to know what to look for in a yogurt if you have diabetes.

What to look for in a yogurt for people with diabetes

The biggest factor that sets different yogurt options apart is the added sugar content. When reading labels, it’s important to note that milk contains natural sugars from lactose. The American Heart Association recommends keeping added sugar to less than 6% of your total daily calories. Six percent equates to 100 calories (25 grams) or six teaspoons of added sugar. Look for yogurts with less than 5 grams of added sugar per serving.

Keeping added sugar intake low helps prevent blood sugar spikes. If you still want a little sweet boost, choose a plain yogurt with zero grams of added sugars and then add your own berries or other fruit for flavor and sweetness.

Different types of yogurt can have various probiotics added to them. Look for live and active cultures to ensure that the beneficial bacteria haven’t been heat killed. Choose yogurt brands that contain at least 1,000,000, or 106 CFUs of bacteria.

Since it’s already known that protein can be helpful for diabetes management, it’s important to take note of the protein content of your yogurt. Most Greek yogurts contain double the protein compared to regular yogurt.

Let’s dive deeper into different types of yogurt options for people with diabetes.

Top yogurt choices for people with diabetes

Greek yogurt

Greek yogurt is sometimes called “strained yogurt” because it’s strained to remove the whey protein. This leads to a thicker yogurt without compromising on taste or protein content

If you have diabetes, Greek yogurt can be an excellent choice because it’s higher in protein than regular yogurt. It’s also lower in carbohydrates, making it a good snack for people monitoring their carbohydrate intake. t Just be sure to choose a product without added sugars.

Icelandic yogurt (Skyr)

Icelandic yogurt is a relatively newer yogurt category. Like Greek yogurt, Icelandic yogurt is strained, but it has a more mild taste. This is partially due to the particular type of bacterial cultures used to make the yogurt.

Icelandic yogurt is also higher in protein than regular yogurt and can be a good option for people with diabetes who don’t like the typical “tang” of yogurt. Make sure to choose an Icelandic yogurt without added sugars.

Low-fat or non-fat yogurt

The American Diabetes Association (ADA) recommends choosing low-fat dairy products because they have less saturated fat than full-fat dairy. According to the ADA, saturated fat can raise blood cholesterol and result in an increased risk of heart disease.

Up to this point, our focus has been on yogurt made from cow’s milk, but there are other types of yogurts available. Some examples include sheep or goat’s milk yogurt. There is also lactose-free yogurt that has enzymes added to break down lactose. 

Sheep, goat, and lactose-free yogurts are also great options for people with diabetes. When deciding which yogurt to choose, note the differences in protein content and double check the nutrition label for added sugars.

But how about plant-based yogurts?

Plant-based yogurt alternatives

The market for plant-based yogurts has exploded in popularity. This includes almond, coconut, oat, and soy yogurt. The nutrition content of each type varies significantly. Generally, plant-based yogurts are lower in protein than regular yogurt. Moreover, many of these products have added sugars to help enhance their flavor. Coconut yogurt in particular is also a source of saturated fat. So, when opting for a plant-based yogurt alternative, make sure to read the nutrition label carefully, looking at fat, protein, and added sugar content.

Plant-based milk alternatives do not naturally contain the same micronutrients as cow’s milk, so they may be fortified with calcium and other nutrients. Check the nutrition facts labels for the full breakdown.

What about frozen yogurts for people with diabetes?

While frozen yogurt shops will sometimes advertise their yogurt as a healthier alternative to ice cream, people with diabetes should still only eat this dessert in moderation.

Frozen yogurt may be lower in calories and fat than ice cream, but it often has more added sugar to enhance the flavor. Therefore, frozen yogurt is not necessarily a better choice than ice cream for people with diabetes. 

Yogurts to avoid if you have diabetes

The American Diabetes Association recommends that people with diabetes eat less added sugar and limit saturated fats. Based on these guidelines, people with diabetes should avoid yogurt with high levels of added sugars and those that contain saturated fat.

Tips for enjoying yogurt while managing diabetes

Since all yogurt contains some level of natural sugars, people with diabetes may still experience a blood sugar spike despite following these recommendations. To help with blood sugar control, make yogurt part of a meal instead of eating it on its own. 

Yogurt made from dairy will contain protein which is great for blood sugar balance, but eating yogurt as part of a meal that contains additional protein can be even more beneficial for blood sugar control. Trial and error and working with a registered dietitian can help you understand your individual responses.

If you do choose to indulge in a sugar-sweetened yogurt, it’s important to treat it as a dessert and be mindful of your portion sizes.

Yogurt doesn’t always have to be sweet. It can be used as a base for savory dishes like dips and salad dressings. Yogurt can even replace mayonnaise or sour cream in many recipes.

When to consult a healthcare professional

While yogurt is typically a safe food for most people to eat, there are certain cases where people with diabetes should use caution.

If you also have kidney problems and have been told to limit protein and/or dairy products, then yogurt may not be a good choice for you. It’s essential to work with your healthcare provider to understand your limitations.

How a Season dietitian can help with diabetes management

When it comes to yogurt, there is a lot of variation and nuance that people with diabetes need to know in order to make the right choice. 

Trying to put together a diet plan for diabetes can be challenging to do on your own. But our registered dietitians are here to help! Click here to learn more about working with a Season dietitian.