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Is Plain Greek Yogurt Good For Diabetics?

At The Grocery Store

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 20 Best And Worst Greek Yogurts

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 >>

Diabetes: One More Reason To Love Yogurt!

Diabetes: One More Reason To Love Yogurt!

Many of us have been touched by diabetes. Maybe it’s a friend or family member who lives with diabetes or perhaps you battle the condition yourself. Fortunately, there is some good news: more and more studies indicate there may be a beneficial association between yogurt and Type 2 diabetes. Yogurt could be an excellent choice no matter who you are. And you can also feel confident choosing yogurt, if you have type 2 diabetes or if you want to prevent it. Why yogurt can be a nutritious choice in that context was introduced by Sharon Donovan (University of Illinois, Urbana) and Jordi Salas-Salvado (University Hospital of Sant Joan de Reus, Madrid, Spain) during the Fourth Global Summit on the Health Effects of Yogurt dedicated to yogurt and Type 2 Diabetes (T2D). The proceedings are now published in The Journal of Nutrition. Here are the key stories from San Diego, USA. Should I be concerned about fat and sugar in yogurt? No, yogurt reduces the risk whatever its fat or sugar content! In fact, the epidemiologic evidences, reviewed by Prof Salas-Salvado (University Rovira I Virgili, Tarragona) showed that the consumption of any type of yogurt and other fermented dairy products is associated with a lower risk of diabetes. When evaluating your diet to face diabetes, calories or nutrients aren’t the only factor to consider. Also worth noting is the glycemic index of your food, which indicates the influence of different foods on your blood sugar level. High-glycemic foods cause a rapid spike in your blood sugar, while those with a low glycemic index (GI) cause a slower increase. Enjoying a bowl of yogurt won’t cause a rapid blood sugar response. Do you know why? Thomas Wolever (University of Toronto) analysis showed that the GI values of plain and sweetened yogurt are lowe Continue reading >>

Is Yogurt Good Or Bad For Diabetics?

Is Yogurt Good Or Bad For Diabetics?

“Can Diabetics Have Yogurt?” This is a very popular question and in this article, we have tried to highlight the pros and cons of including yogurt in your diet plan if you happen to suffer from diabetes. While yogurt is considered a healthy option, the diabetics have to be really cautious of their diet. So, we have also included some guidelines which when followed will enable you to include yogurt in your diet effectively. So, come and join in for the article “Is Yogurt Good or Bad for Diabetics?” Facts About Various Yogurt Types You get different types of yogurt in the market depending on the ingredients which go into the making of the same. The varieties found may include pain or flavored Greek yogurt, vanilla yogurt, amongst others. The following are some nutritional facts about each type: 6 ounces of plain Greek yogurt contains somewhere around 6 to 8 grams of carbohydrates and around 4 to 8 grams of sugar. 6 ounces of flavored Greek yogurt contains somewhere around 16 to 22 grams of carbohydrates and around 12 to 18 grams of sugar. 6 ounces of plain yogurt contains somewhere around 11 to 15 grams of carbohydrates and around 10 to 12 grams of sugar. 6 ounces of plain vanilla yogurt contain somewhere around 22 to 23 grams of carbohydrates and around 21 to 28 grams of sugar. It is essential to know the above because when you are a person who suffers from diabetes, you have to be careful of the total amount of carbohydrates and other nutrients that you are consuming on a daily basis. Benefits of Including Yogurt in a Diabetic Diet The following are the advantages of including yogurt in your diabetic diet if you are someone who suffers from a condition like diabetes: Yogurt is a rich source of calcium and protein as mentioned above. With this, the daily requirem 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 >>

Greek Yogurt - The 20 Best And Worst | Eat This, Not That!

Greek Yogurt - The 20 Best And Worst | Eat This, Not That!

Find out which thick and creamy yogurt is the best bet for your belly. By Eat This, Not That! Editors April 13, 2015 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 its easy to see why. The Mediterranean yogurts 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 isnt 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. Thats why weve rounded up the best (and worst) Greek gurtsso you dont 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 fatproteinand high in ingredients that really dont deserve a place in these small containers. Nutrition: 5.3 oz, 140 calories, 0 g fat (0 g saturated fat), 50 mg sodi Continue reading >>

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 >>

Greek Yogurt | Diabetes Forum The Global Diabetes Community

Greek Yogurt | Diabetes Forum The Global Diabetes Community

Diabetes Forum The Global Diabetes Community Find support, ask questions and share your experiences. Join the community Hello, I saw that lots of people suggest greek yogurt. I tried the full fat variety and added a handful of blueberries and strawberries. My blood glucose approx 1.5 hrs after eating was at 9.7. Does anyone else have a problem with this. Tried weetabix yesterday and that put me up to 11. Yet a jkt potato eaten with a gammon steak only put me at 7. If anything I was expecting the potato to cause the most problems. Also with low carb approach do you count everything? Even citrus fruit and leafy veg? Im trying really hard and I honestly think Im making good choices yet still I cant get my glucose into the normal range. I am so far trying with diet and excerise alone - as recommended by nurse. any suggestions or comments greatly appreciated Greek yoghurt can vary in the amount of carbs @imperp Not only do the yoghurts differ in the carbs, check the labels, but I also find that I can tolerate fewer blueberries than raspberries or strawberries. Keep on testing and trying different combinations until you find what works for you. It looks as if you are lucky and can tolerate some potato at the moment but breakfast cereals are nearly all high in carbs and in particular wheat flour which you may find is another factor. Keep a record and good luck. Can I assume the potato and steak were eaten in the evening? We are generall ,ore carb sensative in the evening and more resistant in the morning. Loads of us don't tolerate carbs in the morning and do better with coffee and full fat cream or something along the lines od eggs with or without bacon. Fruit will spike me a bunch and a crazy bunch in the morning If you want to try yogurt again leave the fruit out or reduce Continue reading >>

Best Foods For Type 2 Diabetes

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 >>

Things I Wish I Knew Before Starting On A Diet For My Diabetes

Things I Wish I Knew Before Starting On A Diet For My Diabetes

Cases of people being newly diagnosed with diabetes is on the rise. Because of this many people are often misinformed about what it means to have diabetes (type 1 and type 2) and how you should be eating. Before you begin any crazy diabetic diet, its important to take a step back and learn as much as you can about your eating habits. Dont think just because you have diabetes you have to stop eating your favorite foods, this is as far from the truth as it can get. When I talked to those newly diagnosed about what they wish they knew before they started their new food journey with diabetes, they had some really good tips. I wanted to compile these amazing tips together in one convenient location so that you all could benefit from them. Before we continue with this article, I wanted to let you know we have researched and compiled science-backed ways to stick to your diet and reverse your diabetes. Want to check out our insights? Download our free PDF Guide Power Foods to Eat here. When you eat food, it is broken down into glucose, or sugar. Glucose is responsible for providing your body with the energy it needs. In order to use the glucose as energy, your body requires insulin. When you have Type 1 diabetes , your body does not make its own insulin and requires injections for assistance with this. With type 2 diabetes , your body does not have the ability to make enough insulin or use it properly. Because the cells in your body cannot use the glucose as energy, this glucose stays in your bloodstream which leads to high blood sugar levels and potential problems. While there is no cure for diabetes, it can be managed. Learning to balance out the foods you eat with the proper treatment plan and exercise can help to keep your blood sugars within a healthy range. The Most Impo Continue reading >>

The Best Yogurt For People With Diabetes

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 >>

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 >>

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 >>

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 >>

Diabetic Snacks: What To Eat And What To Skip

Diabetic Snacks: What To Eat And What To Skip

"Don't eat between meals." That's one piece of advice diabetics might want to take with a grain of salt. If you go more than four or five hours between meals, a mid-afternoon snack might be just what the doctor ordered to help you keep your blood sugar steady. Snacking is also important if you're taking medication that could cause a blood-sugar low between meals. Discuss with your doctor or a registered dietitian what snacking approach is right for you. Keep your snacks to 150 calories or less The danger of snacks is that they can become more like extra meals if you go overboard. First, make sure you're truly hungry—and not just bored or stressed or craving chocolate—before reaching for a snack. Then limit yourself to 150 calories per snack. (Cutting calories is easier than you think.) This will help keep your snacking "honest." After all, it's hard to find a candy bar with only 150 calories. And if you're hankering for a candy bar, but a healthier snack doesn't appeal, you're probably not truly hungry. Beware of low-fat snacks Studies show that people tend to eat about 28 percent more of a snack when it's low-fat because they think they're saving on calories. But low-fat snacks, such as cookies, only have about 11 percent fewer calories than their full-fat counterparts. Stick to the same amount you'd eat if you thought the snack was full-fat. Need more snack ideas? Check out these delicious snacks for adults. Check the ingredients Avoid heavily processed crackers and chips. If the list of ingredients is long and has big words with lots of syllables, put it back on the shelf. Stay away from these worst eating habits for diabetics. Watch those carbs Carbohydrates are major culprits when it comes to raising blood sugar (though there are some good carbs for diabetes). Continue reading >>

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