If you have diabetes, it may be better to choose Greek yogurt because it contains fewer carbohydrates than regular yogurt. In addition, its higher protein content will make you feel full more quickly.
With a pudding-like texture and a slightly tart flavor, Greek yogurt also has more protein and fewer carbs and fewer sugars than traditional yogurt. This means that Greek yogurt can be even better for people with type 2 diabetes, says Tami Ross, RD, CDE, a diabetes educator in Lexington, Kentucky.
Yogurt is rich in nutrients and can be a healthy snack for people with diabetes. Greek and Icelandic yogurts offer the fewest carbohydrate, but other types of yogurt can still be okay if you're watching your blood sugar.
Both types of yogurt are naturally low on the glycemic index (GI), which means they have a lower tendency to spike blood sugar levels relative to other carbohydrate foods.
Try greek yogurt
The fewer carbohydrates in Greek yogurt can help to keep blood sugar levels stable while its higher protein content can keep you feeling fuller, for longer. Some research even suggests that higher protein diets can help people with diabetes better manage their blood sugar.
Yogurt is a great snack choice if you have diabetes. It's a low glycemic food that's loaded with beneficial nutrients like calcium, vitamin D, and beneficial bacteria. Just opt for plain varieties with less than 15 g total carbs and 10 g sugar per serving, and try to stick with low fat or nonfat options when you can.
Research suggests that probiotic yogurt may be particularly beneficial for people with type 2 diabetes. Probiotics may help to reduce inflammation in the body. This, in turn, may lower the risk of certain diabetes complications.
Lactose is the sugar naturally found in all dairy products, including yogurt. The body breaks it down to glucose and galactose in order to allow your body to absorb it. This means that any dairy product you pick up— from milk to yogurt to cheese- will list sugar on its nutrition facts panel.
British nutrition researchers evaluated more than 900 different yogurt products, including drinkable yogurts, yogurts marketed to children, organic yogurts and Greek-style yogurts, and found that most have too much sugar, meaning more than 10 grams of sugar per 100 grams — or 3.5 ounces — of yogurt.
While higher GI fruits include bananas, oranges, mango, grapes, raisins, dates, and pears. The low carbohydrate and high protein composition of plain, low-fat, or nonfat Greek yogurts make it a great choice as a bedtime snack for diabetics.
Foods like Yoghurt have a low GI and hence don't spike your glucose level as they are absorbed slowly.
Generally speaking, yes, it's OK to eat honey if you have diabetes. But you should consume it in moderation. Although honey has a lower glycemic index (GI) than table sugar, it still contains sugar. And any type of sugar will raise your blood glucose levels.
Honey caused elevation of insulin compared to sucrose after different intervals and lower elevation of PGL in diabetics. Honey consumption resulted in more hyperglycemia in these patients but without diabetic ketoacidosis (DKA) or hyperglycemic hyperosmolar state (HHS).
The glycemic index measures how quickly a carbohydrate raises blood sugar levels. Honey has a GI score of 58, and sugar has a GI value of 60. That means honey (like all carbohydrates) raises blood sugar quickly, but not quite as fast as sugar. Still, it's not a big difference.
The higher protein and lower sugar content in Greek yogurt come from the straining process. The high protein content can help you feel fuller for longer, and also makes the strained yogurt a good source of protein for vegetarians. It's also packed with probiotics, which help with digestion.
1. Fage Total 5% Whole Milk Greek Yogurt. This classic Greek yogurt is thick, creamy, and smooth—and has zero added sugar. In addition to its high-protein content, it delivers a good dose of potassium and calcium.
To prevent blood sugar spikes choose Greek yogurt.
Icelandic, French, and Australian are other higher-protein options.
Research shows the heart-healthy Mediterranean diet is also beneficial for people with type 2 diabetes. Find out how this approach can improve your blood sugar and help you lose weight — and how to get started.
If you're set on eating Greek yogurt for its higher protein content, look at the main ingredients — you want to see milk and live active cultures but not added protein like “whey concentrates” or thickeners like “modified corn starch.” Be sure it's free of added sugar, sweeteners, dyes and artificial flavors.
Eggs can be a beneficial part of a diabetes-friendly diet, given their high protein and fat content and various vitamins and minerals. Additionally, eggs are low on the glycemic index, meaning they won't cause a dramatic spike in blood sugar levels.
Yakult is suitable for people with diabetes when consumed as part of a balanced diet. Each bottle of Yakult Original (red top) contains 8.8g of sugar, Yakult Light (blue top) contains 2.9g of sugar and Yakult Plus (green top) contains 2.7g of sugar. This should be considered within your total carbohydrate intake.
Early trials suggest that cucumber is one of the most effective plants for not only reducing blood sugar levels but also lowering the risk of hypoglycemia during a blood sugar drop. For people with diabetes, cucumber may be a helpful addition to their diet to moderate blood sugar levels more effectively.