Plain yogurt is low in carbohydrates and high in protein, fat, and beneficial bacteria for people with diabetes.
Provide calories
Calories in 100g of yogurt range from 100-230 calories or more, depending on the fat and sugar content. Additions such as fruit syrup, honey, jelly or toppings such as granola, rice crackers increase the calorie count. A reasonable serving size is around 100-150 calories.
Provides low carbohydrates
Diabetics should choose plain yogurt, with little or no sugar. This yogurt is rich in protein but has fewer carbohydrates (carbs), and has a lower lactose content than other types. This makes it easier for diabetics to digest, especially for those who are lactose intolerant.
According to the US Department of Agriculture, plain yogurt has about 25% less carbs than regular yogurt. Patients should limit adding sugary foods such as condensed milk, chocolate, and ice cream to yogurt to avoid increasing the amount of carbs. The ideal snack for patients is about 10-15 grams of carbs.
Yogurt is rich in probiotics which are good for the digestive system and reduce blood sugar. Photo: Freepik
Rich in protein
Protein is essential for all muscles and tissues and is a great source of energy for the body. For people with diabetes, protein slows down the rate at which glucose (sugar) enters the blood, thereby helping to balance blood sugar levels, increase the feeling of fullness for a long time, and support weight loss.
Greek yogurt is typically the highest in protein, with about 16 grams of protein per 170 gram container. Regular yogurt has about 9 grams of protein per 170 gram serving.
High in fat
The fat in yogurt also slows the absorption of glucose and keeps you full longer, aiding in blood sugar control. This nutrient is also needed for the body to absorb vitamin D and calcium. Choosing low-fat or fat-free varieties can reduce total calories and saturated fat.
Provide probiotics
Probiotics are live microorganisms that help improve the balance of intestinal bacteria.
According to a 2021 review by Chulalongkorn University, Thailand, and several other organizations, based on 28 studies involving more than 1,900 participants, probiotics have a hypoglycemic effect in people with type 2 diabetes. The effect is stronger in people with poorly controlled diabetes and not using insulin.
A 2017 study by Golestan University of Medical Sciences, Iran, on 90 type 2 diabetes patients, showed that people who consumed 100 grams of probiotic yogurt every day had lower blood sugar, cholesterol and diastolic blood pressure (the pressure of blood on the vessel walls as blood returns to the heart). lower than people who do not eat yogurt.
Patients should limit sugary yogurt, fruit, and jelly. Plain, full-fat yogurt or low-fat, unsweetened yogurt rich in probiotics is a better choice. Eat yogurt with berries, seeds, and whole grains in moderation. Use yogurt as a dip, in cakes, smoothies, salads, and seasonings to maximize the benefits of this food.
Mai Cat (According to Everyday Health )
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