Why Greek Yogurt Should Be Part Of Your Type 2 Diabetes Diet
Smooth, creamy, thick — Greek yogurt is one of the hottest foods around, and its popularity shows no signs of abating. 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. "My patients love the consistency of it," Ross explains. "Even the patients who are not big on yogurt or milk products overwhelmingly seem to like Greek yogurt." Greek yogurt's thick consistency comes from straining it to remove liquid whey. This process increases the amount of protein per serving and removes some of the carbohydrates, which people with diabetes must watch carefully. "For folks with diabetes, the lower carbs are a plus," Ross notes. "You can work in the yogurt for a snack without having to account for so many carbohydrates." The increased protein can also help you feel that you've had a more substantial snack, so you'll feel more satisfied and won't be hungry for something else quite so quickly. "In terms of promoting satiety and helping people feel full, it's great," Ross says. And starting your day with Greek yogurt may even help you manage your blood sugar throughout the day. Eating low-GI foods for breakfast helps prevent blood-sugar spikes later on, one recent study found. How to Find the Right Greek Yogurt Of course, not all Greek yogurts are created equal. With many brands and flavors on the market, it's important to read nutrition labels carefully to find one that will work with a diabetes-friendly diet. Carbohydrate content is the most important item to look for on the nutrition label of Greek yogurt, since it accounts for the sugar Continue reading >>
Best Ice Cream For Type 2 Diabetes
Ice cream does not have to be strictly off limits for people with type 2 diabetes. While it is still best to enjoy ice cream in moderation, there are ice cream and frozen yogurt choices out there that will not derail a healthful diet. People with type 2 diabetes have more to think about than simply ruining their diet with ice cream. Their main concerns are about how ice cream will affect their blood sugar levels, since controlling this is critical to managing diabetes. While people with diabetes can include ice cream as part of their healthful diet, it is important for them to make informed decisions about what ice creams they should eat. Understanding ice cream sugar servings Most ice cream has a lot of added sugar, making it something a person with diabetes should avoid. Because of this, one of the first things they should consider when choosing an ice cream is the sugar content. People with diabetes need to understand how their ice cream indulgence fits into their overall diet plan. Here are a few facts for people with diabetes to consider: Every 4 grams (g) of sugar is equivalent to 1 teaspoon. The more sugar that is in the ice cream, the more carbohydrates it has. An ice cream serving with 15 g of carbohydrates is equal to 1 serving of carbohydrates. Any carbohydrates in ice cream will count towards the total carbohydrate goal for the day, which will be different for each person. Protein and fat found in ice cream can help slow absorption of sugar. Choosing an ice cream higher in protein and fat may be preferable to choosing a lower fat option. A suitable portion of ice cream for somebody with diabetes is very small, usually half a cup. But most people serve much more than this. It is crucial that a person with diabetes sticks to the proper portion size, so they kn Continue reading >>
Yoghurt, Probiotics And D-health
With so much fascinating talk about gut microbiata (micro-organisms/bacteria) and health about, I thought it worth a fresh look at yoghurt as part of the dairy serves in our day as it is a great source of these microbiata in our diets. I’m also often asked about which are the best yoghurts from a fat and sugar perspective. Please consult your healthcare team before following the advice here, especially if you’re pregnant, breastfeeding or have a compromised immune system. We’ll start with a review of why dairy is so important in our diets, then go on to look more closely at probiotics (live organisms/bacteria) and to look at some of the yoghurt choices available on the market, and what to look for when you’re making choices. We’ll finish with some ideas to help us to include more yoghurt in our day. Last year I wrote a couple of blogs on ‘Dairy and Diabetes’ that I’d really like to remind everyone of, as they included some important messages for our diabetes health. In the first one, ‘Dairy Foods – health benefits for us with diabetes’ we looked at the dairy and alternatives group in the Healthy Eating Guidelines for Adults brochure. We notice that different genders and ages have significantly different requirements in this important food group. We all need different amounts for different reasons, and for us with diabetes it’s a really important food group for many reasons. Not least, that dairy products have a low-glycemic index. There’s also a great amount of evidence relating to how meeting our dairy serves can contribute to improved wellbeing, with or without diabetes, so pop back and have a read of this one too. We’re also reminded in the words of the Australian Dietary Guidelines that: “Milk, cheese and yoghurt have various health ben Continue reading >>
Can Diabetics Eat Yogurt?
Diabetes, a metabolic disorder that disrupts insulin production, affected 23.6 million Americans in 2007, according to the American Diabetes Association. Diabetes requires dietary adjustments to keep blood sugar levels within an acceptable range. High blood sugar levels can damage blood vessels, including those in the eyes and kidneys. Diabetics can eat any food, as long as they incorporate it into their daily carbohydrate allowance. Video of the Day Diabetic Food Plan Every diabetic should follow a food plan designed specifically for them. Overweight diabetics will follow a reduced-calorie eating plan which also limits daily carbohydrates. Diabetic diets generally restrict carbohydrate intake to a certain number of carbohydrates per meal or per day. Although complex carbohydrates such as whole grains add more nutritional value than simple sugars found in sweets, you can eat sweets in moderation, as long as your carbohydrate count remains within limits. People on a 1,600- to 2,000-per-day calorie level, for example, can eat eight starches per day, according to the National Institute of Diabetes and Digestive and Kidney Disorders. The nutritional value of yogurt depends on the type you eat. Full-fat Fage plain Greek yogurt contains 20 grams of fat, 31 percent of your daily fat intake, and 16 g of saturated fat, 80 percent of your daily intake, while its 2 percent contains 4 g of fat, 3 g from saturated fats. Fage fat-free brand has no fat at all. Fage plain 2 percent yogurt has 8 g of carbohydrate compared to 19 g, all from sugar, for the strawberry flavor. Dannon’s Fruit on the Bottom strawberry contains even more sugar, 28 g. A serving also contains approximately 6 to 17 g of protein, depending on the type of yogurt and container size. Yogurt supplies an excellent so Continue reading >>
Diabetes And Yogurt: The Do’s And Don’ts
Yogurt can be a great nutrient-dense breakfast option or an easy snack. It is low in carbohydrates, meaning it won’t cause blood sugar spikes in people with diabetes. There may even be additional benefits for people with diabetes. What Research Shows Fermented foods, such as yogurt, contain good bacteria called probiotics. Probiotics have been shown to improve gut health. Research on gut health is ongoing, but gut bacteria and overall health could play a factor in a number of health conditions, including obesity and diabetes. What Do I Need to Know About Probiotics? Recent research shows that yogurt consumption might be associated with lower levels of glucose and insulin resistance, and lower systolic blood pressure. Another study found a potential link between regular yogurt consumption and a reduced risk for type 2 diabetes. These studies are encouraging, but more research is needed to determine what link, if any, exists between yogurt and type 2 diabetes. What Makes Yogurt Great Most dairy products are low on the glycemic index. This makes them ideal for people with diabetes. To get the most out of your yogurt, check the labels before you purchase. If you want the gut benefits from the probiotics, choose a yogurt that contains live and active cultures. Also pay attention to the nutrition facts. Many yogurts have added sugars. Look for yogurts with high protein content and low carbohydrates, such as unflavored Greek yogurt. Sugar content among brands, and even among flavors within the same brand, can vary drastically, so check labels closely. Carbohydrates By Yogurt Type Yogurt Type (6 ounces) Carbohydrates Sugar plain Greek yogurt 6-8 grams 4-8 grams flavored Greek yogurt 16-22 grams 12-18 grams plain yogurt 11-15 grams 10-12 grams vanilla yogurt 22-33 grams 21-28 Continue reading >>
What's The Best Yogurt For People With Diabetes?
Yogurt, typically made from cow's milk (however, nowadays there are many alternatives), is a source of carbohydrate which is also full of good bacteria, calcium, and protein. If you have diabetes, yogurt can be a smart food choice; however, the trick is to know which kind of yogurt to choose and which to skip out on. What to Look for in a Yogurt In the best kinds of yogurt, you get a good balance of protein and carbohydrate, along with calcium and healthy probiotics. You also don't get a lot of added sugar, additives, food coloring, or saturated fat. Choosing a low-fat or non-fat yogurt version can help you to reduce your total calorie intake as well as keep your saturated fat (the type of fat that increase bad LDL cholesterol) low. In addition, since yogurt is a source of carbohydrate, you'll want to choose a yogurt that is low in added sugars such as fruited yogurts or those yogurts with added granola, or other toppings that are rich in sugar. Therefore, it's best to choose plain, low-fat yogurt. If you need to add sweetness, top your yogurt with some berries or peaches. Frozen varieties can make your yogurt seem "syrup-y", too, for more fiber and less added sugar. Greek Yogurt vs. Regular Yogurt Greek yogurt is regular yogurt that's been strained, removing some of the whey and leaving behind a thicker, more protein-rich yogurt. Greek yogurt is readily available in regular grocery stores; find it in the refrigerated dairy section. Regular yogurt provides 5 grams of protein per 6-ounce serving, while Greek yogurt provides up to 20 grams, depending on the brand. Because it has more protein, Greek yogurt has about 1/3 the carbohydrate of regular yogurt. And, because lactose is a source of carbohydrate in dairy products, this means that many people find Greek yogurt easie Continue reading >>
The 20 Best And Worst Greek Yogurts
Like the majority of Americans, Greek yogurt is also an immigrant and landed in the good old U.S. of A. around 10 years ago. Since then, the dairy product has rightfully earned itself a spot as consistent healthy breakfast idea—and it’s easy to see why. The Mediterranean yogurt’s creamy, smooth, and slightly thick texture is comforting but indulgent. Its pleasantly sour and moderately sweet taste is intriguing yet familiar. And between the gut-friendly probiotics, healthy fats, and muscle-building protein, it boasts an impressive display of health benefits. And it isn’t just a great replacement for your sugary cereal. Its ratio of protein to carbs makes it an ideal post-workout snack for repairing muscles and replenishing spent energy stores, while a full-fat carton is a primo appetite-stabilizing treat to quell those angry 3 p.m. hunger pangs. And did we mention it can help you lose weight? Researchers have found that adding low-sugar, high-protein snacks to your daily diet can help fuel weight loss efforts by boosting metabolism and minimizing hunger pangs. Unfortunately, navigating the dairy aisle is no easy task. With tons of companies offering “authentic” yogurt lined up on your grocery store shelves, you may need a little help weeding out the good from the bad. That’s why we’ve rounded up the best (and worst) Greek ‘gurts—so you don’t have to stress or even read nutrition labels on your next grocery trip. These yogurts are low in what makes the Mediterranean dairy product so helpful for burning fat—protein—and high in ingredients that really don’t deserve a place in these small containers. Nutrition: 5.3 oz, 140 calories, 0 g fat (0 g saturated fat), 50 mg sodium, 22 g carbs (0 g fiber, 21 g sugar), 12 g protein, 15% DV calcium, 15% DV Continue reading >>
Choosing The Best Yogurt For You
Have you taken a good hard look at the dairy case lately? If it’s a lot bigger than you remember, it’s likely because yogurt has commandeered much of the space. With so many flavors and varieties to choose from, it can be tricky to figure out what to buy. What is yogurt? Yogurt is probably one of the oldest foods around. The word yogurt is Turkish in origin, and it’s thought that it dates back to the Neolithic people of Central Asia around 6000 B.C. Yogurt was actually “discovered” accidentally: herdsman would carry milk in animal stomachs. The enzymes from the stomachs curdled the milk, turning it into what we know today as yogurt. Turkish immigrants brought yogurt to North American in the 1700s but it really caught on in the 1940s when the son of the Danone company founder started a small yogurt factory in the Bronx. We now know this company now as Dannon. Why eat yogurt? Yogurt has a lot going for it. It’s rich in a number of nutrients, including: • Calcium • Protein • Potassium • Magnesium • Vitamin D • Vitamin B-12 • Vitamin B-2 Protein and magnesium are two key nutrients for diabetes management. Protein provides a feeling of fullness and can even out blood sugar levels. Magnesium helps improve insulin sensitivity, which can also help improve blood sugar levels. Along with the above nutrients, yogurt contains probiotics, also known as “good” bacteria. While more research is needed, evidence points to these friendly bacteria as helping to boost the immune system, improving digestion, preventing urinary tract infections, and easing certain skin conditions, such as eczema. Yogurt’s darker side Sugar: While yogurt seems to be bursting with nutrition, some types of yogurt contain ingredients that aren’t so healthful. Many yogurts on the Continue reading >>
At The Grocery Store
Greek yogurt has taken a huge chunk of the Québec yogurt market and now comes in a wide variety of brands and flavours. Creamy and high in protein Greek yogurt differs from "regular" yogurt by its creamy texture. The difference is due to the manufacturing process, which removes a portion of the liquid from the yogurt, leaving a solid, high-protein residue. For the same portion size, Greek yogurt has twice the protein of regular yogurt. This process also gives the yogurt a creamy taste even though it is made from skim milk. A premium price Because liquid is removed, the production of Greek yogurt requires three to four times the amount of milk as traditional yogurt, which justifies its higher price. High nutrient value The technique Greek-yogurt manufacturers use to remove water from the milk before producing the yogurt has an effect on its nutritional value. For example, the traditional drip technique results in the loss of some of the calcium and lactose contained in the milk, whereas a different technique preserves these two nutrients. The table below compares various plain Greek yogurt brands on the market. The table uses the "fat free" variety when available, or the lowest-fat version if a company does not produce a “fat free” product. Nutritional Value of Plain, Fat-free Greek Yogurt Compared to Regular Yogurt Per 175 g (175 ml or 3/4 cup) Protein (g) Carbohydrates (g) Calcium (% DV*) Vitamin D (% DV*) Plain, regular yogurt2 8 12 30% 0 to 35% Astro Original, plain, fat free 18 7 49% 0% President’s Choice 18 12 50% 0% Damafro1 14 6 40% 0% Iögo Greko1 (Ultima Foods) 17 7 45% 30% Liberty 20 6 15% 0% Oikos (Danone) 18 7 20% 0% Skotidakis 18 12 50% 0% * percentage Daily Value; that is, the percentage of the amount you need daily 1 fat-free not available: the ana Continue reading >>
The 15 Best Superfoods For Diabetics
beats1/Shutterstock Chocolate is rich in flavonoids, and research shows that these nutrients reduce insulin resistance, improve insulin sensitivity, drop insulin levels and fasting blood glucose, and blunt cravings. But not all chocolate is created equal. In a 2008 study from the University of Copenhagen, people who ate dark chocolate reported that they felt less like eating sweet, salty, or fatty foods compared to volunteers given milk chocolate, with its lower levels of beneficial flavonoids (and, often, more sugar and fat, too). Dark chocolate also cut the amount of pizza that volunteers consumed later in the same day, by 15 percent. The flavonoids in chocolate have also been shown to lower stroke risk, calm blood pressure, and reduce your risk for a heart attack by 2 percent over five years. (Want more delicious, healthy, seasonal foods? Click here.) Jiri Vaclavek/Shutterstock Broccoli is an anti-diabetes superhero. As with other cruciferous veggies, like kale and cauliflower, it contains a compound called sulforaphane, which triggers several anti-inflammatory processes that improve blood sugar control and protect blood vessels from the cardiovascular damage that’s often a consequence of diabetes. (Heart disease is the leading cause of death for people with diabetes, so this protection could be a lifesaver.) Sulforaphane also helps flip on the body’s natural detox mechanisms, coaxing enzymes to turn dangerous cancer-causing chemicals into more innocent forms that the body can easily release. Blueberries funnyangel/Shutterstock Blueberries really stand out: They contain both insoluble fiber (which “flushes” fat out of your system) and soluble fiber (which slows down the emptying of your stomach, and improves blood sugar control). In a study by the USDA, peopl Continue reading >>
What's In Your Pot?
According to consumer research, the UK population spends a staggering 1.7 billion a year on yogurt and fromage frais. With an ever-increasing range of yogurt varieties on offer, it can be difficult to work out why one variety may be more or less healthy than another. Here at Enjoy Food, we thought it was about time we took a closer look at this popular product and find out what exactly is in those pots… The good news Yogurt provides many health benefits. Made with milk, it contains protein and calcium needed for healthy bones and teeth. Some yogurts also have added vitamin D, which helps our body to absorb calcium. It’s also good to know that low-fat yogurts have just as much calcium as the full-fat versions. Some research even suggests that eating yogurt can help you to feel fuller, which may make it easier to manage your weight. As well as a useful portable snack, or instant pudding when you fancy a sweet fix, plain, natural, or greek yogurt can be used as a topping on fruit and desserts instead of cream, in smoothies, or in cooking. Spotlight on sugar As with most manufactured food products, you need to take a step back from the marketing hype and take a closer look at the food label, to check whether that innocent looking pot is as healthy as it seems. Many yogurts, particularly the ones aimed at children, are crammed full of the ‘free sugars’ we all need to cut back on. Looking at the label, the carbohydrate ‘of which sugars’ provides useful information. An amount in grams (g) will be given. Spotting 'free sugars' This figure includes sugars which come naturally from the milk used to make the yogurt, known as ‘lactose’, as well as any sugar added to the yogurt, ie ‘free sugars’, and sugar that comes naturally from any fruit or fruit puree that h Continue reading >>
The Best Yogurt For People With Diabetes
Yogurt can be one of the best foods for people with diabetes to eat. Or one of the worst. It is the probiotic food that we eat the most. These foods have friendly bacteria that help us to drive out the bad ones. This can be good for our health, the U.S. Government’s National Center for Complementary and Alternative Medicine says. But to get this benefit from yogurt or other probiotic foods, we have to avoid any of them that say on the label that they were heat treated after culturing. That kills the active cultures. Even worse is when we eat the usual yogurt preparations that are loaded with added sugars. This includes not only frozen yogurts but also what most of us think of as regular yogurt. For example, a little 6-ounce container of “Yoplait Original Blackberry Harvest” sounds great. But its 13 ingredients include so much sugar that it packs 33 grams of carbohydrate, according to the Nutrition Facts label on the company’s website. When we want to eat a healthy yogurt, we have to start by limiting our selection to plain ones. Then, if we like, we can add a little fresh fruit and perhaps some non-caloric sweetener. I often add a few organic blueberries and a small sprinkling of stevia. Somebody asked me a few months ago if I could find any organic, Greek style, full fat, plain yogurt. I can’t. But we can come close. I recommend full fat yogurt, particularly for those of us who follow a low-carb diet, because non-fat or 2 percent yogurts always have added bulking agents that increase the carbs. They don’t taste as good either. I also recommend organic yogurt, but perhaps out of an excess of caution. I do eat organic fruit and vegetables whenever I have a choice, because I want to avoid consuming all the insecticides and herbicides conventional farmers spray Continue reading >>
Eat This, Not That! 9 Best Yogurts | Eat This Not That
Manufacturers have a knack for cramming as much sugar and artificial ingredients into yogurt pots as they do candy bars, so make sure you know which are best. By Eat This, Not That! Editors February 2, 2016 Packed with protein, crammed with calcium, popping with probiotics, yogurt has all the makings of the best weight loss foods . But tread ye carefully in the aisle of the fermented milk products; manufacturers have a knack for cramming as much sugar and artificial ingredients into yogurt pots as they do candy bars as we found out doing research for Eat This, Not That!. The next time you find yourself discombobulated in the dairy section, refer to this handy guide for stocking up and still losing weight. This yogurt is impressively low cal for a cookie-strewn treat. While it does have a bit more sugar than wed ideally like to see its relatively low when you compare it to the competition. Save 120 calories and 5 grams of sugar by picking YoCrunch over Chobani. While the majority of the extra calories and fat in Chobani's breakfast treat come from the almonds, the chunks of chocolate and coconut flavored yogurt are loaded with sugar. Matter which option you ultimately choose, these chocolate and candy filled yogurts should only be once and awhile treats not daily dishes. When it comes to indulgences, its all about portion control. Chobani hits the nail on the head with this kid-sized chocolaty bend. You could eat more than three of these 2 ounce containers of yogurt before youd take in the sugar-equivalent of Yoplaits similar variety. How Yoplait packs so many calories and sugar in such a small container, we may never know. A half cup of chocolate soft serve actually has less sugar than this yogurt, and wouldnt you rather just have that? We know we would. Kefer is 99 pe Continue reading >>
Newly Diagnosed. Yoghurts?
Diabetes Forum The Global Diabetes Community Find support, ask questions and share your experiences. Join the community I'm recently diagnosed and am to say the least a bit confused by what type of yoghurts are good to eat ( if any at all ) . Is it better to look for the ones with a lower carbohydrate ( of which sugars ) amount, and what's a good amount? or ones with less added sugars and sweeteners? Any help will be much appreciated. Hey Jod71, welcome to the forum, you have come to the right place for great advice. It would be best to go for natural or Greek full fat yoghurt, full fat versions tend to be lower in carbohydrate than low fat produce. Forget the "of which sugars" part and look at the total carbohydrate content, this is true of any foods you're looking at. As a diabetic you should be looking to reduce carbohydrates while taking more good fat on board to power your engine. I can see you're new so I'll tag @daisy1 who will pass by at some point with some good information for you to consider. Stick around, read heaps and don't be afraid to ask questions. I won't touch low fat yoghurts or yoghurts with anything in them at all. I buy full fat live and make my own too and then flavour them myself. Some of those small single serving pots have the equivalent of four teaspoons of sugar in them and can do some serious damage to your readings .... and you. I can sweeten to that strength of sweetness with a quarter teaspoon of honey and then add nuts berries etc. Some good information on yoghurts above. I also eat Greek full fat yoghurts for breakfast sprinkled with cinnamon. Here is the information we give to new members and I hope you will find this helpful. Ask more questions if you need to and someone will come along and help. BASIC INFORMATION FOR NEWLY DIAGNOSE Continue reading >>
Best Foods For Type 2 Diabetes
Prevent dangerous blood sugar spikes with the help of these foods. Yogurt Low-fat yogurt naturally contains both high-quality carbohydrates and protein, making it an excellent food for slowing or preventing an unhealthy rise in blood sugar. Studies also show that a diet high in calcium from yogurt and other calcium-rich foods is associated with a reduced risk of type 2 diabetes. Be sure to stick to low-fat or nonfat brands; fat-free Greek yogurt is my top pick because it has twice as much protein as regular nonfat yogurt. Previous Next More Photos Almonds Fish Continue reading >>