Best Yogurt for diabetics: Do’s and Don’ts for type 2 Diabetes
Eat yogurt everyday and keep diabetes away. Whether you are a diabetes patient or not you need to follow a balanced diet. A large number of people all over the world are type1 or type 2 diabetes patients. Although diabetes mellitus is a hereditary disease (I will talk about it later on), a particular diet plan is necessary to maintain. Therefore, you need to choose your suitable diet. Today, my write up includes the importance of best Yogurt for diabetes, why need the best yogurt for diabetics and why should choose the best Greek yogurt for diabetics. Basically, I will provide you a brief on diabetes disease and I will gradually show you the benefits of consuming yogurt for diabetics and other purposes as well.
I wish to start with a brief on diabetes. So, let us move to the next.
What is diabetes?
Diabetes is simply a number of diseases associated with insulin production in the human body. Insulin is a hormone which controls the regulation of blood sugar in your body. The pancreas is the organ which releases insulin. This helps to store and use of fats and carbohydrates that you eat every day. Since diabetes is a lifelong disease, there is no cure for this disease yet. But, maintaining a proper diet will help to control your problem.
There are mainly two types of diabetes in terms of insulin production. They are type 1 and type2 diabetes. Type 1 diabetes patients cannot produce any insulin and they need to take insulin from external source. On the other hand, though the patients of type2 diabetes can produce insulin, it does not get generated in sufficient amount. Therefore, controlling food intake and adding required foods to the diet can play an important role to control type2 diabetes. Yogurt can be a good food to control this type and from many yogurt brand in the market you must choose the best yogurt for diabetes, I will try to focus on type2 diabetes and the role of yogurt on this later on.
What to eat with diabetes?
It’s million Dollar question, What to eat with diabetes? I have already said that, diabetes is a lifelong disease and the people with diabetes need to control their food intake throughout their life.
Our body requires a particular amount of carbohydrates, but you need to be choosier about carbohydrate intake if you are a diabetic. You have to consume the natural grains such as brown rice and flours instead of processed grains.
Fruits and vegetables:
Fresh fruits and vegetables are very good for the health as they are sources of vitamins, minerals and antioxidants. But, for the diabetes patients, vegetables with high carbohydrates such as potato, corn and fruits with high fructose should be avoided.
Proteins and fats:
You need to take proteins from plant source instead animal source because it may increase cholesterol level. You also need to cut foods with high amounts of fats from your diet. Along with that, kidney problems are also sometimes associated with diabetes. Therefore, doctors prescribe to avoid foods with high protein percentage. Several vegetables such as beans, bottle gourd etc. are also should be avoided because they may increase the level of uric acid and interrupt normal kidney function.
Drinks and beverages:
Drink fresh water as much as you can. You have to remove drinks and beverages with high sugar content such as regular beer or energy drinks. Soft drinks are usually sugar rich beverages. So, you need to avoid these or go for a diet beverage.
You may drink low fat or skimmed milk. Low fat yogurt is a good food for the people with diabetes. It is important to choose the best yogurt for diabetics, more importantly, the best Greek yogurt for diabetics.
What is yogurt?
Yogurt is simply a fermented milk product. It is produced by the fermentation occur by the lactic acid bacteria. It has a thick and creamy texture and also has a characteristic flavor. People of all age groups can consume yogurt. Introducing starter culture to the milk provide with lots of probiotics . Probiotics have numerous functions in keeping our gut health fine. There are various forms of yogurt available in the market. Several forms of yogurt include yogurt drink, vanilla yogurt, Greek style yogurt, low fat yogurt, sugar free or low sugar yogurt , dairy free yogurt , lactose free yogurt, etc. But, I suggest you to select the right type of yogurt according to your requirements. Moreover, you should read the label of the product carefully. On my previous articles, I have tried to show you regarding these facts.
Can diabetics eat yogurt?
If you are a diabetic, yogurt can be a very good option to add to your diet. There are lots of health benefits of yogurt including controlling diabetes. Yogurt is full of essential nutrition and low in carbohydrate. Therefore, it will not increase your blood sugar level. Most importantly, your yogurt must be sugar free. So, it needs to buy the best sugar free yogurt for diabetics. Moreover, you also need to choose the best sugar free Greek yogurt for diabetics.
On my previously published articles, I have talked about a lot about the beneficial impacts of consuming yogurt. Now I will show you why need yogurt for diabetics and why need Greek yogurt for diabetics.
What researches say?
Yogurt is a fermented food which is full of beneficial bacteria. These bacteria are called probiotics. I also have talked about the important facts of yogurt for probiotics in my other articles. These probiotics have good impacts on our gut health. Though researches on gut health is still continuing, gut bacteria have multiple roles in our health such as controlling overweight and diabetes.
Although the researches on the role of yogurt in diabetics is still ongoing and how yogurt can help controlling diabetes is uncertain, researches done so far have found several useful impacts of yogurt in diabetics.
Yogurt and type2 diabetes
Earlier I said that patients with type2 diabetes have a decreased amount of insulin production. Moreover, their body cells generate a hostile condition to accept insulin, which results in a high blood sugar level. According to a recent research, yogurt consumption can reduce the risk of type2 diabetes by 18 percent.
Best Yogurt for diabetics
Low fat yogurt can be a preferable option for diabetics, because low fat yogurt is full of improved quality carbohydrates and proteins. Along with that, it the harmful increase of blood sugar. The amount of calcium present in yogurt also helps to decrease the risk of type2 diabetes. Therefore, you need to consume the best yogurt for diabetics. Several important facts about yogurt are as follows:
What makes yogurt so important?
- Rich in nutrition: Yogurt is a food with essential nutrition. These include, vitamin B2, vitamin B12, and vitamin D, magnesium, potassium, protein and calcium. Yogurt is rich in calcium and calcium intake through yogurt can prevent osteoporosis.
- Active metabolic function: Metabolism is an important function of our body. A sound metabolism can also help to lose your weight. Consuming low fat yogurt enhances body’s metabolic functions, and thus it reduces body weight.
- Improved digestion: consuming yogurt can also enhance your digestion process. The probiotics of the yogurt help to maintain a balance of microorganisms which ensure a better digestion of food.
- Reduce risk of hypertension: Consumption of low fat yogurt or low fat Greek yogurt has significant evidences of reducing high blood pressure.
- Fight against infectious diseases: Yogurt is also used in yeast infection. Yeast infection is mainly common in women. Yogurt contains lactobacillus acidophilus which kills the yeast by producing hydrogen peroxide. For more about yogurt and yeast infection and the procedures of using yogurt please see…..
What to look for in a yogurt?
As I said earlier that it is much important to choose the best yogurt. You are more likely to get a balanced amount of nutrition and probiotics by consuming the best type of yogurt from the supermarket. If you are a diabetes patient, you need to follow a guideline to choose the right type of yogurt for you. Now I will provide you some suggestions to choose the best yogurt.
- See the sugar content: Since people with diabetes have uncontrolled blood sugar regulation, they need to avoid sugar rich food products. There are brands of sugar free or low sugar yogurt available in the market. Consuming sugar free yogurt will help you to keep a sustainable blood sugar level.
- See the amount of fat: You also need to go for a low fat yogurt. Consuming low fat Greek yogurt will help you to keep the blood cholesterol level low. Therefore, my suggestion is to buy the best Greek yogurt for diabetics.
- Look for the amount of carbohydrates: Carbohydrates can also increase your blood sugar. Along with that, yogurt with some toppings may contain added sugar as well. So, it needs to consume the Greek yogurt for diabetics. Because, Greek yogurt is different from regular yogurt and in contain low sugar and fat.
Comparison between Greek yogurt and regular yogurt
Greek yogurt is apart from regular yogurt by several ways. Firstly, Greek yogurt is strained for multiple times than regular yogurt production and this straining process removes much of the whey. Secondly, the amount of sugar and fat is also low in Greek yogurt. Therefore, adding plain, sugar free Greek yogurt in the daily meal for patients with diabetes and hypertension is a great idea. Finally, Greek yogurt is typically high in protein and low in carbohydrates. All these aspects show the beneficial health impacts of consuming Greek yogurt. Read more about Greek yogurt vs regular yogurt from another existing article.
Now I will show you the ways of consuming yogurt if you are a diabetic patient.
How to have yogurt in your diabetes?
Yogurt in your breakfast:
For a nutrient rich breakfast, you can eat plain low-fat Greek yogurt. Yogurt always healthy in breakfast. You can also have some seasonal fruits as the toppings of the yogurt. But, you should consider about the sugar percentage of the fruits. Therefore, you should avoid high sugar content fruits and you may eat apples, peaches or berries.
Traditionally honey is used to make Greek yogurt sweetened. Honey is basically a simple sugar, but it can increase calories and make the blood sugar level higher. But, if you do not have much problems with consuming carbohydrates, you may add a little amount of honey to your yogurt to make it sweet rather using artificial sweeteners. On the other hand, some diabetes patients are advised to add carbohydrates to their meal. In that case, they can eat fruits or whole wheat toasts rather using honey.
Whole grains and fruits have proteins and fiber, which are essential nutrition for the body. Adding fruits and whole grains with the yogurt will increase your total carbohydrate intake.
Yogurt as food dressings:
We randomly use a variety of dressings to make food more attractive and delicious. Some of these dressings available in the market has high sugar and fat content. For the diabetes patients, these types of dressings are so harmful since these are responsible for increasing blood sugar level as well as blood pressure. On the other hand, sugar free and low fat yogurt is almost similar in taste but healthier than those dressings. Therefore, you can easily use yogurt as a dressing to make your foods so yummy.
Yogurt in smoothies:
You can add yogurt in smoothies and you have to use low fat yogurt. Addition of yogurt in your smoothies will make it thicker and provide the characteristic flavor of the yogurt.
Customize your yogurt:
You can make your yogurt in your own way. Since yogurt is basically a dairy product, there are several other impacts of yogurt as well. Now I will show you some aspects about this.
Lactose free yogurt:
lactose is the milk sugar. There are a large number of people with lactose intolerance and their stomach does not have the capacity to digest lactose. This phenomenon occurs due to the lacking of lactase enzyme in their enzyme. Therefore, they require a lactose free formula. As yogurt is an essential food product, people with lactose intolerance require lactose free yogurt.
Dairy free yogurt:
Yes! Yogurt can be a dairy free. People with allergy to milk require this type of formula. You can use alternative milk, such as coconut or soy milk to make dairy free yogurt. Starter cultures are available in the market, which will provide you required probiotics in the yogurt. But you should avoid adding extra sugar or artificial sweeteners or colors to the yogurt.
How yogurt prevents diabetes?
Consuming yogurt regularly or at least four or five times a week may decrease the risk of developing type2 diabetes. A recent research of United Kingdom finds that people with highest yogurt consumption have a 24 percent reduced risk of developing type1 diabetes in contrast to the people who does not consume yogurt.
Researches also show that yogurt contains probiotics and a particular type of vitamin K which both have the capacity to protect diabetes.
The researches on the connection between yogurt consumption and preventing diabetes do not provide distinct results yet, but provides several hypotheses which show the beneficial aspects of yogurt in preventing diabetes.
A study of the Harvard School of Public Health provides a hypothesis is that the probiotics in yogurt may reduce the inflammation and help to increase insulin sensitivity. But, this hypothesis requires more clinical trial to provide clear evidences.
The amount of protein and potassium in yogurt, also help to prevent diabetes.
Although diabetes is a hereditary disease, it also can develop if the person does not follow a disciplined lifestyle. Obesity or overweight is a major cause of developing diabetes. Moreover, it is also associated with developing other diseases such as kidney problems, hypertension etc. Consumption of yogurt regularly helps to improve the immune response and provide an excellent metabolic function and thus it can reduce your weight. Since overweight is a major cause of diabetes, consumption of yogurt can protect you from diabetes by cutting your extra body mass.
Finally, I want to end up saying that, yogurt is a nice option to add in the meal for the diabetics. Through the article I have tried to provide you important information about the importance of yogurt to prevent diabetes. This article will also provide you with beneficial health impacts of consuming yogurt. Although the researches associated with diabetes management and yogurt are still ongoing, but the hypotheses are much helpful to give an idea about the importance of yogurt as well as the advancement of further researches. So, I suggest you to consume yogurt if you are a diabetes patient and if you are not, then you should also eat yogurt regularly to prevent diabetes. All the information in the article is based on recent researches and hopefully this information will provide you something interesting or new to you.
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