Do you want to get rid of diabetes and obesity risk? The consumption of yogurt can help prevent diabetes and obesity. Diabetes and obesity are two significant public health concerns that have been on the rise in recent decades. Yogurt, a popular dairy product, has garnered attention for its potential role in preventing these conditions.
Yogurt is a nutrient-dense food that contains high-quality protein, calcium, vitamins, and minerals. It also contains probiotics, which are beneficial bacteria that can improve gut health. The combination of these nutrients and probiotics in yogurt may contribute to its potential health benefits.
Several studies have suggested that yogurt consumption may help prevent type 2 diabetes. A study published in the Journal of Nutrition found that high yogurt intake was associated with a lower risk of developing type 2 diabetes. Another study in the American Journal of Clinical Nutrition found that yogurt consumption was inversely associated with the risk of developing diabetes in men. The probiotics in yogurt may improve insulin sensitivity and reduce inflammation, which are both important factors in diabetes prevention.
Yogurt may also play a role in preventing obesity. A study by NCBI found that yogurt consumption was associated with a lower risk of obesity in children and adults. The high protein content in yogurt may help increase satiety and reduce hunger, leading to a reduction in overall calorie intake. Do not forget that the probiotics in yogurt may improve gut health, which is essential for maintaining a healthy weight.
Nutritional Profile of Yogurt
The nutritional profile of plain, whole milk yogurt
- Calories: 61 per 100 grams
- Water: 88%
- Protein: 3.5 grams per 100 grams
- Carbohydrates: 4.7 grams per 100 grams
- Sugar: 4.7 grams per 100 grams
- Fiber: 0 grams per 100 grams
- Fat: 3.3 grams per 100 grams
- Vitamin B12: High amount
- Calcium: Excellent source, easily absorbable
- Phosphorus: Good source, essential for biological processes
- Riboflavin (Vitamin B2): Main source in the modern diet
- Protein Content: 8.5 grams per cup (245 grams)
- Potential Downsides: May cause adverse effects in lactose intolerant individuals or those allergic to milk proteins.
Best Yogurt For Individuals With Diabetes And Obesity
For individuals with diabetes and those looking to manage obesity, choosing the right type of yogurt is crucial. Here are the key points to consider when you want to make a choice;
Greek and Icelandic Yogurts: These types of yogurt offer the fewest carbohydrates, making them a better choice for those watching their blood sugar levels.
Avoid Added Ingredients: It’s important to avoid yogurts with added ingredients that increase carb, calorie, and fat content without providing additional nutritional benefits.
Probiotic Yogurt: Research suggests that probiotic yogurt may be particularly beneficial for people with type 2 diabetes. Probiotics may help reduce inflammation in the body, which can lower the risk of certain diabetes complications and improve blood glucose control.
Low-Fat or Fat-Free Yogurt: The 2015-2020 dietary guidelines recommend consuming low-fat or 0% fat yogurt. These options are lower in saturated fat, which is important for individuals at increased risk of heart disease.
Minimum Added Sugar or Artificial Sweeteners: Opt for yogurt with minimum added sugar or artificial sweeteners. This helps in managing blood sugar levels and maintaining a healthy diet.
More Protein: Yogurt is a good source of protein, which is beneficial for diabetes management. Choose yogurt with more protein content for better health outcomes.
Note: the best yogurt for diabetes and obesity management is a low-fat or fat-free yogurt with minimal added sugar or artificial sweeteners, high in protein, and preferably with probiotic benefits. Greek and Icelandic yogurts are particularly recommended due to their low carbohydrate content. Always check product labels to ensure they meet these criteria.
Foods To Avoid If Diabetes Runs In Your Family
If diabetes runs in your family, it’s pertinent to manage your diet intentionally to prevent or manage the condition effectively. Here are the foods and drinks you should avoid or limit:
- Processed Foods: These are often high in unhealthy fats, sugars, and sodium, which can lead to weight gain and worsen blood sugar control.
- Fried Foods: High in unhealthy fats and calories, fried foods can increase the risk of heart disease and diabetes.
- Foods High in Saturated or Trans Fat: These fats can increase the risk of heart disease and diabetes. It’s best to limit your intake of these fats, especially trans fats, which are found in partially hydrogenated oils and some processed foods.
- Very Salty Foods: High sodium intake can increase blood pressure and the risk of heart disease, which is a concern for people with diabetes.
- Foods or Drinks with Added Sugar: Sugar can cause spikes in blood glucose levels, making it difficult to manage diabetes. This includes sugary drinks, candies, and sweetened snacks.
- Soda and Energy Drinks: These beverages often contain high amounts of sugar and can lead to spikes in blood glucose levels. It’s better to opt for water, unsweetened tea, or flavored seltzer water.
- Trans Fat: Trans fats have been linked to insulin resistance, increased levels of bad cholesterol, weight gain, and an increased risk of diabetes-related complications. They can also contribute to high blood pressure and cardiovascular disease.
By avoiding these foods and drinks, you can help manage your blood sugar levels and reduce the risk of complications associated with diabetes.
ALSO READ: Vitamin E C and β-Carotene Lower Type 2 Diabetes Risk – Study Says
Additional Resources
- https://fdc.nal.usda.gov/fdc-app.html#/food-details/171284/nutrients
- https://www.medicalnewstoday.com/articles/324416
- https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1471-0307.2005.00180.x
