In the modern era, diabetes is a common medical illness which causes a person’s blood sugar levels to rise above the recommended / normal range. An individual having diabetes must carefully monitor their diet in order to control their blood sugar levels. Instead of processed carbs with added sugar, it should include fibre and protein. Currently, yoghurt is receiving a lot of mixed news. Is it healthy? Is it bad? Is it suitable for you if you have diabetes?
Can People With Type 2 Diabetes Eat Yoghurt?
There is a wide range of yoghurts available in the market. Yoghurt consumption can lower systolic blood pressure, enhance blood glucose management, reduce inflammation, and minimise insulin resistance. Nutritionists advise people with diabetes to eat yoghurt as part of a healthy diet because of its advantages.
Yoghurt is a simple food that may be had as a snack or as a nutrient-dense breakfast option. If made the Greek way and without sugar, it has a low carbohydrate content and a high protein content. This means that, unlike other forms of carbohydrates, it won’t result in blood sugar spikes for people with diabetes.
What Kind Of Yoghurt Is Best For People WithDiabetes?
If you have diabetes, Greek or Icelandic yoghurt are both good choices. These yoghurt varieties lack whey because it is removed during the manufacturing process, leaving behind a thick, carb-free product that contains more protein than other yoghurt varieties.
Yoghurts that are plain, unflavored, and low in fat are the ideal types for people with diabetes. Unflavored yoghurt without added sugar typically has a better ratio of protein to carbohydrates. Because of this, the entire glycemic index remains low, preventing a blood sugar spike. The following yoghurts are suitable for people with diabetes-
- Greek Yoghurt contains twice the amount of protein as conventional yoghurt.
- Yoghurt is produced using organic milk and perhaps additional organic additives.
- Yoghurt without lactose.
- The vegan yoghurt (for example, soy, almond, cashew, hemp, oat, flax, and coconut milk yoghurts)
How Is Yoghurt Beneficial For A Person Having Diabetes?
Yoghurt is a superfood for a person having diabetes. Numerous studies demonstrate that regularly consuming yoghurt lowers blood sugar levels. The same is caused by yoghurt’s protein concentration. Protein tends to have a gradual effect on blood glucose levels over a few hours because it converts to glucose more slowly than carbohydrates. As a result, it doesn’t result in blood sugar rising.
Calcium, vitamin D, potassium, and protein are abundant in yoghurt and the probiotic bacteria found in yoghurt have been proven to improve digestive health. Yoghurt also provides a broad range of additional health advantages, such as lowering blood pressure, enhancing bone health, helping digestion, and improving heart health.
How Can You Include Yoghurt in Your Diet To Manage Diabetes?
A person having diabetes can include yoghurt in their diet in the following ways-
- Topping your Greek yoghurt with one serving of fresh or frozen berries and one tablespoon of chopped nuts is an easy way to give it crunch, protein, and healthy fats.
- Yoghurt is another ingredient that can be used to thicken smoothies.
- In recipes for dips, sauces, and other dishes, plain Greek yoghurt works nicely.
- Greek yoghurt can be drizzled on whole-grain pancakes and waffles.
Despite the fact that all commercial yoghurts are suitable for people with diabetes, this does not imply that they are all healthy. Therefore, use caution before starting, and in case of doubt, always seek medical advice. Follow all the recommendations given by your health coach, and do not forget to monitor your sugar levels on a regular basis.
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