Should people with diabetes eat yogurt?

Yogurt has long been considered a healthy food due to its protein, calcium, and probiotic content. However, for people with diabetes, yogurt can still raise blood sugar levels because it contains natural sugars from milk.

• Diabetics don't need to avoid yogurt, but they should choose unsweetened varieties.
• The protein and probiotics in yogurt may help control blood sugar.
• Be aware that many fruit-flavored or drinkable yogurts contain added sugar.

Yogurt still contains lactose, a natural sugar found in milk. When it enters the body, lactose is broken down into glucose and galactose. Therefore, yogurt can still affect blood sugar levels, according to the health website Healthline (USA).

People with diabetes can eat yogurt, but they should eat it in moderation and choose unsweetened varieties.

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However, the sugar content in unsweetened yogurt is usually not very high. A typical container of plain yogurt contains only about 5-10 grams of sugar, significantly less than many sweet desserts.

Not all types of yogurt are suitable for people with diabetes.

It's worth noting that many ready-made yogurts currently contain quite high amounts of added sugar. Fruit-flavored, chocolate-flavored, or drinkable products often have added sugar, syrup, or sweeteners to enhance the flavor.

A container of yogurt (approximately 100-170 grams) or a bottle of yogurt drink (180-250 ml) can contain over 20 grams of sugar. Consuming a portion of this can cause a rapid spike in blood sugar.

In fact, people with diabetes don't need to completely avoid yogurt. The important thing is to choose unsweetened yogurt and consume it in moderation.

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Why is Greek yogurt often preferred?

One of the major benefits of yogurt is its relatively high protein content, especially in Greek yogurt. Protein helps slow down the absorption of sugar, thereby preventing blood sugar from rising too quickly after meals. In addition, protein-rich foods also help create a feeling of fullness for longer, supporting weight management.

Yogurt also contains probiotics, which are beneficial bacteria such as lactobacillus and bifidobacterium. These beneficial bacteria can contribute to improving the gut microbiome, reducing inflammation, and supporting better glucose metabolism.

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How should people with diabetes eat yogurt?

To reap the benefits of yogurt without causing a rapid spike in blood sugar, people with diabetes should consume unsweetened yogurt.

The appropriate amount of yogurt depends on the individual's overall diet, current blood sugar levels, and treatment plan. Generally, a serving of yogurt of about 100-170 grams may be suitable as a snack or to accompany breakfast.

Additionally, in some cases, people with diabetes need to be cautious when consuming yogurt. For example, groups with lactose intolerance or kidney disease need to control their protein or mineral intake, according to Healthline (USA).

Source: https://thanhnien.vn/nguoi-bi-tieu-duong-co-nen-an-sua-chua-khong-185260507144350337.htm