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Can A Diabetic Have Yogurt?

Why Greek Yogurt Should Be Part Of Your Type 2 Diabetes Diet

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 >>

Dairy And Diabetes

Dairy And Diabetes

All of us, whether we have diabetes or not, need some dairy products (or non-dairy alternatives like soya products) such as milk, cheese and yogurt every day. These all contain proteins and vitamins and are an important source of calcium, which help to keep your bones and teeth strong. Some dairy foods, however, can be high in fat and saturated fat, so choose lower-fat alternatives where you can. Adults and older children who consume too much fat may find they gain weight and too much saturated fat can cause your cholesterol levels to rise, which increases your risk of cardiovascular disease (CVD). Unfortunately, diabetes increases your risk of having CVD, so it pays to opt for the lower-fat options to help manage your risk. How much per day? Aim for 3 portions. What's a portion? One portion equals: 190ml (⅓ pint ) milk a small pot of yogurt 2 tbsp cottage cheese a matchbox-sized portion of cheese (30g) How to make healthy dairy choices Milk Switching to lower-fat milk, such as semi-skimmed milk (green top) from whole milk (blue top), which contains the most fat, is a good start. To make even more of a difference, try 1 per cent fat milk (orange top) or even better skimmed milk (red top). Lower-fat milks have all the goodness of whole milk, including calcium, all you lose is the fat. This table shows the savings you could make. The figures are for 100ml but bear in mind a pint is 568ml, which many of us consume each day on cereal and in cups of tea and coffee. It shows how the savings can really add up. Milk Kcal /100ml Fat /100ml Saturated fat /100ml Carbohydrate /100ml Of which sugars /100ml Salt /100ml Whole 64 3.6 2.3 4.7 4.7 0.1 Semi-skimmed 50 1.8 1.1 4.8 4.8 0.1 1% fat 43 1 0.7 4.9 4.9 0.1 Skimmed 35 0.1 < 0.1 5 5 0.1 To help you see if your favourite milk or c Continue reading >>

What’s The Effect Of Yogurt On Blood Glucose?

What’s The Effect Of Yogurt On Blood Glucose?

Yogurt has a much lower impact on glucose levels than people think. Therefore, it gets the green light to be included in a diabetes-friendly diet. In fact, research has shown that diets including yogurt may even help to reduce the risk of developing type 2 diabetes (T2D). One explanation is associated to glycemic index of yogurt, which was the aim of the presentation of Thomas Wolever (University of Toronto, Canada) at the Fourth Global Summit on the Health Effects of Yogurt. Most yogurts have a minimal effect on blood sugar The differences between carbohydrate foods can be described in relation to their glycemic index. Simply put this index, which goes from 100 to 0, indicates how quickly a food raises blood glucose levels. Glucose is rated at 100, and the closer to 100 a food is rated, the more it increases blood sugar levels. Generally, GI values of foods are classified as low GI(GI≤55), medium GI (55Continue reading >>

Diabetes And Dairy

Diabetes And Dairy

When it comes to the whole dairy group of foods, it can also be another area you can get stuck if you've got diabetes. Do I eat low fat? Is it okay to eat cheese? And is milk okay? Well, hopefully by the time you're done reading this you'll have a whole new perspective on diabetes and dairy. Low Fat vs. High Fat Compared We've all been so used to choosing low fat options but let's look at some low fat yogurt. Full fat Greek yogurt has far less carbohydrates/ sugar than a low fat option, coming in at around 6 g per serve. As a diabetic, one of the most important things for lowering blood sugar and A1C levels is monitoring carbohydrate intake, so don't exclude monitoring (some) dairy from this list (see more on this below). The Research on Diabetes And Dairy In the past 12 months we have seen new science emerge showing that full fat products are not an issue. As Time magazine clearly puts it: “A recent review published in the European Journal of Nutrition of the existing research on dairy fat came to some surprising conclusions: People who eat full-fat dairy are no more likely to develop cardiovascular disease and type 2 diabetes than people who stick to low-fat dairy. When it comes to weight gain, full-fat dairy may actually be better for you, the review found.” Keeping fatty red meats in lower proportion is a good idea, but full fat dairy is better than low fat. Quoted from Independent, Dr Ulrika Ericson, from Lund University, Sweden said: “Those who ate the most high-fat dairy products had a 23 percent lower risk of developing type 2 diabetes than those who ate the least.” Ericson's study looked at almost 27,000 people to see what dietary fat food sources might lead to increased rates of type 2 diabetes. What they found was that those consuming more high-fat da Continue reading >>

Can Diabetics Eat Yogurt?

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 >>

Best Ice Cream For Type 2 Diabetes

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 >>

What's In Your Pot?

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 >>

Two Thumbs Up For Yogurt

Two Thumbs Up For Yogurt

Yogurt is one of those foods that you just can’t say enough about. Yes, I’ve written about it in the past (several different times), but it seems like there’s always something to share about its health benefits — hence, the focus of my posting this week is, once again, yogurt. In case you’re interested, yogurt is a fermented food made from milk and/or cream. Bacteria are added to heated, pasteurized milk, which is then incubated at a specific temperature to encourage the growth of the bacteria. The bacteria break down the lactose (milk sugar) to lactic acid, which thickens the milk and gives it a tangy flavor. Once that’s done, the yogurt is cooled and at this point, sweeteners, fruit, or other ingredients may be added. It’s a pretty simple process and many people make their own yogurt at home. Two benefits Yogurt actually has many health benefits, but I wanted to focus on two in particular this week. Diabetes prevention. The CDC recently released their diabetes statistics report, and the results aren’t looking too good: Roughly 29 million people in the U.S. now have diabetes, and another 86 million have prediabetes. While diabetes prevention involves a number of lifestyle changes, including weight loss, you might be interested to know that yogurt may play a role. Researchers at the University of Cambridge in England looked at data from more than 25,000 people, comparing the diets of 753 of those people who developed Type 2 diabetes with 3,502 people who did not get diabetes. Their findings? The folks who ate yogurt at least four-and-a-half times a week were significantly less likely to get diabetes than those who didn’t eat yogurt that often. What’s in yogurt that might be protective? There are a number of possible ingredients, including calcium, ma Continue reading >>

Choosing The Best Yogurt For You

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 >>

The Best Yogurt For People With Diabetes

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. In the best kinds of yogurt, you get a good balance of protein and carbohydrate, along with calcium and healthy probiotics . You alsodon'tget 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. If you are looking to be "greener" and have some added healthy fats to your diet, you can choose a yogurt that is made from grass fed cows. 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 carboh Continue reading >>

12 Breakfast Rules For Diabetes

12 Breakfast Rules For Diabetes

First, eat it iStock/EasyBuy4u Even if your blood sugar is high in the morning, don't skip breakfast. Research shows that forgoing a morning meal increases the risk for obesity and insulin resistance. And studies confirm that breakfast eaters are better able to resist fatty and high-calorie foods later in the day. Aim to eat your breakfast at the same time every day, since keeping your blood sugar levels even throughout the day means eating consistently from day to day. Try to incorporate these healthy carbs for diabetes into your breakfast. iStock/ShotShare You can't (and shouldn't) avoid restaurants altogether, but there's one meal you should almost always eat at home: breakfast. Look at the alternatives: Diner-style breakfasts can include 1,000 calories or more with astronomical amounts of carbohydrates and fats. A healthy-sounding whole-wheat bagel with light cream cheese from a bagel shop may contain up to 67 grams of carbs, 450 calories, and 9 grams of fat. A sausage muffin may pack 29 grams of carbs, 370 calories, and 22 grams of fat. Compare those to a bowl of oatmeal (half a cup) with a half cup of fat-free milk, which contains a mere 12 grams of carbs, 195 calories, and 3 grams of fat. iStock/MarkGillow We assume you're already starting out with a cereal that contains at least 5 grams of fiber per serving. (Studies have found that people who regularly eat whole-grain cereal gain less weight than people who don't.) Make it even more diabetes-friendly by adding half a cup (one serving) of fresh fruit, such as strawberries or blueberries. Here's why fruit is healthy for diabetes (not forbidden!). Sprinkle 1 or 2 tablespoons of ground flaxseed on hot and cold cereal and yogurt iStock/Sasha Radosavljevic Rich in protein and fiber, these tiny seeds are a godsend to Continue reading >>

Diabetes And Yogurt: The Do’s And Don’ts

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 >>

Diabetes Type 2 Symptoms: Adding This Food To Your Diet Could Increase Blood Sugar | Health | Life & Style | Express.co.uk

Diabetes Type 2 Symptoms: Adding This Food To Your Diet Could Increase Blood Sugar | Health | Life & Style | Express.co.uk

Diabetes type 2 symptoms: Adding this food to your diet could increase blood sugar Plainyogurtcan be a good option for people with diabetes, said nutritionist Franziska Spritzler. However, fruit-flavoured varieties are a very different story. Flavoured yogurts are typically made from non-fat or low-fat milk and loaded with carbs and sugar. In fact, a one-cup [245-gram] serving of fruit-flavoured yogurt may contain 47 grams of sugar, meaning nearly 81 per cent of its calories come from sugar. Diabetes type 2: Avoid eating this food or risk high blood sugar Diabetes is a common life-long health condition. There are 3.5 million people diagnosed with diabetes in the UK and an estimated 500,000 who are living undiagnosed with the condition. People should be aware signs and symptoms of diabetes are not always obvious and the condition is often diagnosed during GP check ups. Diabetes type 2: Condition affects about 4.6 million people in the UK White bread, pasta and rice should also be avoided by diabetes patients. Theyre carbohydrate-rich, processed foods that could significantly raise blood sugar levels in type 1 and 2 diabetes patients. Some fruit juices are packed full of sugar, and can have a similar effect on blood sugar as soft drinks, said Spritzler. Other foods to avoid include honey, dried fruit, chips, and packaged snack foods. Diabetes type 2: Patients are five times more likely to develop cardiovascular disease Diabetes type 2: Eating fruit-flavoured yogurts could increase your blood sugar You can prevent developing diabetes by eating a healthy, balanced diet, according to the NHS . If youre overweight, losing weight could help to lower your risk of the condition. Diabetes patients are up to five times more likely to develop cardiovascular disease. The condition Continue reading >>

Yogurt Every Day May Help Keep Diabetes Away

Yogurt Every Day May Help Keep Diabetes Away

HealthDay Reporter TUESDAY, Nov. 25, 2014 (HealthDay News) -- Eating a serving a day of yogurt may lower your risk of developing type 2 diabetes, new research suggests. "The data we have gathered show that yogurt consumption can have significant benefit in reducing the risk of diabetes," said senior study author Dr. Frank Hu, a professor of nutrition and epidemiology at Harvard School of Public Health, in Boston. "It's not a huge effect, about an 18 percent reduction [in risk]." "Yogurt is not magic for curing or preventing diabetes," Hu said. "That's the bottom line and the message we want to convey to our consumers, that we have to pay attention to our diet pattern. There is no replacement for an overall healthy diet and maintaining [a healthy] body weight." The study is published online Nov. 24 in the journal BMC Medicine. It was funded by the U.S. National Institutes of Health. In type 2 diabetes, the body does not produce enough insulin or the body's cells develop a resistance to insulin, and blood sugar levels then get too high. For the study, Hu and his team pooled the result of three large studies that tracked the medical histories and lifestyle habits of health professionals: the Health Professionals' Follow-up Study of more than 51,000 male health professionals; the Nurses' Health Study, which included more than 121,000 women nurses; and the Nurses' Health Study II, which followed nearly 117,000 women nurses. During the study follow-up, there were about 15,000 cases of type 2 diabetes. When they looked at total dairy intake, they saw no effect on the risk of diabetes. However, when they zeroed in on yogurt, they found one serving a day was linked with about a 17 percent reduced risk. The researchers next pooled their result with other published studies that lo Continue reading >>

Is Yogurt Good For Diabetes Or Not?

Is Yogurt Good For Diabetes Or Not?

Yogurt is a a common breakfast or snack food and known for its benefits on gut health. Is yogurt good for those who have been diagnosed with diabetes? How Yogurt Can Help Diabetes Yogurt is low in carbohydrates and therefore, it will not cause blood sugar spikes. But other than this, there are several other benefits that diabetics can get out of eating yoghurt. Several studies and researches were done in order to find out the health benefits of yogurt. Research shows that fermented foods like yogurt contains probiotics, which are good bacteria that helps to improve gut health. Probiotics is good for ones overall health condition, including people with diabetes. Further research shows that regular consumption of yogurt can be associated with lowering insulin resistance and blood glucose levels. Another study also found a possible link between regular consumption of yogurt and a reduced risk on Type 2 Diabetes. Such studies are really great news for those with diabetes, although more studies are needed in order to determine if there are any other links between yogurt and diabetes. How to Choose a Yogurt for Diabetes Most of the dairy products, including yogurt are known to have low glycemic index. As such, they are great for those who have been diagnosed with diabetes. In order to get the most out of your yogurt consumption, it is important to choose the type of product that you buy. Read labels and select the type of yoghurt that has live and active cultures. It is also important that you pay close attention to its nutrient facts. Go for yogurts that have high protein but low carbohydrates. Many of yogurt products have added sugars so be careful with that. Natural yogurt is sour so if your yogurt taste sweet, it most likely has added sugar. Avoid flavored yogurt. What to Continue reading >>

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