Medically Reviewed By Lynn Grieger, RDN
Courtesy Everyday Health
Yogurt has a place in a healthy diet — but if you have diabetes, you have to choose wisely. “Yogurt can be a great protein source. However, many varieties have added sugar, which is important to be aware of when managing diabetes,” says Despina Hyde Gandhi, RD, CDE, a dietitian at New York University's Langone Weight Management Program in New York City.
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Even seemingly innocent fruit-on-the-bottom varieties can really be desserts in disguise. “You have to be careful with yogurt, as it’s marketed as healthy but may contain more sugar than ice cream,” Gandhi says.
The Benefits of Yogurt for People With Diabetes
Don’t let that scare you away, though. A meta-analysis published in July 2015 in PLoS One found that probiotics like those found in yogurt can help control blood sugar. And another review, published in July 2013 in Frontiers in Endocrinology linked dairy intake with a reduced risk of type 2 diabetes.
What to Look for on the Nutrition Facts Label
To make sure you pick a healthy one, be a stickler about inspecting the nutritional facts, Gandhi says. You’ll never find a sugar-free yogurt because it’ll always have lactose, a natural sugar found in milk, but check the ingredients list for added sugars, such as cane syrup, fruit juice, or brown rice syrup, says Kathy Namolik, RD, CDE, a consultant for Sarasota Memorial Health Care System in Sarasota, Florida.
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Heather Cunningham, RD, CDE, a wellness consultant for Hackensack Meridian Health in Old Bridge, New Jersey, suggests reaching for an option that has fewer than 20 grams (g) of total carbohydrates and clocks in at no more than 150 calories per serving. “People should also look at the calcium content — this should be at least 15 percent or higher of the USDA recommended daily allowance,” she says.
And while plain full-fat yogurt can make a healthy snack, people with diabetes are better off reaching for the nonfat variety, Namolik says. That’s in line with recommendations from the American Diabetes Association and the American Heart Association, which advise diabetic people to opt for low- and nonfat foods when possible, as these individuals are at a greater risk of heart disease.
Which Type of Yogurt Is Best for You?
Gandhi ranked four common yogurt varieties in order from best to worst for people with diabetes.
1
Greek (tie)
Greek yogurt is generally a better option than regular because it has fewer carbohydrates and less sugar, which is something people with diabetes should always look for. Plus, it has more protein, which means you’ll stay full longer. “Protein also gets your pancreas to release a little bit more insulin,” Namolik says. The protein count makes Greek yogurt a good follow-up to strength training.
Your best bet is to choose a plain Greek yogurt, which usually has fewer than 7 grams of sugar, Gandhi says.
2
Icelandic (tie)
Icelandic yogurt is very similar to Greek yogurt both in the way it’s made and in its nutritional profile. “It’s made by straining excess liquid and concentrating the protein so the resulting product is higher in protein by two to three times when compared with regular yogurt,” Gandhi says.
Not a fan of the thick consistency of Icelandic and Greek yogurt? Try a whipped Greek yogurt instead. “It can still provide the higher protein levels but has a lighter texture,” Cunningham says.
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Probiotic-infused
Some types of yogurt have higher levels of probiotics than others, and those that contain friendly bacteria can help boost your immune system and gastrointestinal health. To make sure you’re getting your fill of gut benefits, look for the words “live and active cultures” on the container, Namolik says. “The friendly bacteria help improve your insulin levels when you have type 2 diabetes, and can help prevent infections, which may be difficult to control when you have type 2 diabetes,” Namolik says.
4
Regular
Namolik says regular yogurt can be a great choice for people with diabetes (bonus: it’s usually less expensive than other options). But it comes in last on our list because these yogurts tend to be higher in carbohydrates and lower in protein compared with others, Cunningham says.
If you prefer regular, always go for plain and add your own fruit if you need some sweetness. That way you can control what goes in and can ensure you’re only adding natural fructose.
