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 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 >>
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 >>
26 Best And Worst Foods For Diabetics
Despite conventional wisdom, a diabetes diagnosis doesn’t mean you have to commit to a bland and boring diet. There are loads of delicious foods that are safe and healthy to eat—you may just not know what they are yet. But that’s okay, because we’re here to help! Read on to discover the best and worst drinks, grains, proteins, and produce picks for your diet, according to top nutritionists. Once you’ve read through the list and added some things to your shopping list, click over to these 15 Cooking and Eating Tips If You Have Diabetes to find out how to transform the Eat This picks into delicious, satisfying meals. According to the American Diabetes Association, it’s important to choose the most nutritious whole grains possible. Although grains help to maintain steady blood-sugar levels and provide heart-healthy fiber, white flour-based products can’t claim the same. Because the bran, germ, and endosperm have been compromised, these foods elevate blood-sugar levels and should only be consumed on occasion. “Oats contain a type of fiber called beta-glucan, which seems to have an anti-diabetic effect,” explains Jackie Newgent, RDN, CDN, author of The All-Natural Diabetes Cookbook., adding,* “I advise people with diabetes to steer clear of added sugars by enjoying savory rather than sweet oatmeal.” For some tips on whipping up a delectable bowl of oats, dig into these 20 Savory Oatmeal Recipes for a Flat Belly. Though you likely assumed sugary donuts and muffins weren’t the best way to kick off your day, we bet you didn’t realize just how awful certain pastries can be. “Cinnamon rolls, for example, can contain more saturated fat and added sugars than people with diabetes should have in an entire day,” cautions Newgent. Yikes! Always turn down t 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 >>
Yogurt And Cheese May Help To Prevent Obesity And Type 2 Diabetes In Older Adults
Yogurt and cheese may help to prevent obesity and type 2 diabetes in older adults Including yogurt and cheese in your meals is an effective way of reducing your appetite and controlling blood glucose. This in turn may help to protect you against obesity and type 2 diabetes . Prevention of obesity and type 2 diabetes is one of our biggest public health challenges of today. Eating foods that reduce appetite and lower the surge in blood glucose level that is seen after a meal could play an important role. Evidence suggests that dairy products may be good candidates. However, as dairy foods vary in form and nutrient composition, different products might be expected to result in different effects, say the authors of this study. A randomised crossover study was carried out in 30 healthy, non-obese, older adults (average age 64.6 years). The researchers compared the effects of dairy products on appetite, blood glucose and later food intake. Standard servings were given of 2% fat milk, 2% Greek yogurt, cheddar cheese and soy drinks, consumed as part of an isocaloric, high-glycaemic carbohydrate meal (bread and jam). High-glycaemic carbohydrate is broken down quickly during digestion and causes a rapid increase in blood glucose. An unrestricted meal (rice, beef meatballs and tomato sauce) was served 3 hours after the carbohydrate meal to measure food intake. Cheese and yogurt result in lower blood glucose than milk when consumed with carbohydrate Cheese and yogurt resulted in lower blood glucose than milk and soy beverage after the carbohydrate meal. There were no differences between any of these when blood glucose was measured after the unrestricted meal. There were no differences between cheese, yogurt, milk or soy drinks in blood insulin levels after the carbohydrate meal or Continue reading >>
Healthy Breakfasts For Stable Blood Sugar
Even if you’re not diabetic, stabilizing your blood sugar is a wise goal. Maintaining a steady blood sugar level can help you lose or manage weight and cut cravings that may lead to selecting unhealthy snack foods. Eating satisfying, regular meals throughout the day will help you maintain stable blood sugar levels. Start your day with a healthy breakfast that will keep you on an even keel until lunch. Drink a cup of green tea with your breakfast, as the polyphenols in this beverage have been shown to slow the metabolism of glucose. A 2005 ABC News poll found that almost 40 percent of Americans generally skip breakfast. Although it saves time, this strategy can wreak havoc with your weight. If you choose sugary pastries or cereals for breakfast, your body digests them quickly, leaving you hungry again very soon. A breakfast that stabilizes blood sugar contains a combination of healthy sources of protein, fat and low-glycemic carbohydrates that are rich in fiber. You body digests these nutrients more slowly, helping you stay full so that you don’t crash mid-morning and go searching for fatty doughnuts or sugar-laden drinks. Choose carbohydrates with a glycemic index below 55 to ensure stable blood sugar. Yogurt Yogurt makes the base of a good breakfast for blood sugar control. A cup of plain, low-fat yogurt contains 154 calories, with 13 grams of protein, 3.8 grams of fat and 17 grams of carbohydrate. The glycemic index of plain, low-fat yogurt is just 14, which is very low. To add fiber to this healthy meal, stir a few tablespoons of ground flaxseed into your yogurt and then slice up some low-glycemic fruit, such as orange, peach, kiwi or pear. For an extra shot of protein, toss on some chopped walnuts or almonds. You’ll get even more protein if you opt for Greek-s 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 >>
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 >>
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 >>
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 >>
Yogurt's Glucose Effect
Jill Corleone is a registered dietitian and health coach who has been writing and lecturing on diet and health for more than 15 years. Her work has been featured on the Huffington Post, Diabetes Self-Management and in the book "Noninvasive Mechanical Ventilation," edited by John R. Bach, M.D. Corleone holds a Bachelor of Science in nutrition. Eat low-fat or nonfat yogurt and add your own fruit to improve nutrition.Photo Credit: Howard Shooter/Dorling Kindersley RF/Getty Images Rich in calcium, protein and friendly bacteria, yogurt makes a healthy addition to your diet. But because it's a source of carbs and sugar, you may be worried about how it affects your blood glucose levels if you have diabetes or concerns about fluctuations in blood sugar. Most yogurts have a minimal effect on blood sugar and may actually help blood sugar control. The glycemic index, or GI, is a system that ranks how carb-containing foods affect blood sugar. Foods with a low GI of 55 or less take longer to digest and absorb, causing a small, gradual rise in blood sugar. Foods with a high GI of 70 or more digest quickly, causing a spike in blood sugar. While the GI in yogurt varies depending on what is added to it, most yogurts have a low GI, averaging around 33. Eating yogurt may improve blood sugar, according to a 2006 study published in the "Journal of Medicinal Food." This was an animal study that tested the effects of yogurt on rats fed a high-sugar diet. The study found that glucose levels were lower in rats supplemented with yogurt on their high-sugar diet compared to the control group of rats fed only a high-sugar diet. The researchers suggested that yogurt may be helpful in managing blood sugar for those with diabetes. However, while yogurt is a healthy addition to your diet, more researc Continue reading >>
- Effect of eating vegetables before carbohydrates on glucose excursions in patients with type 2 diabetes
- Effect of Probiotics on Glucose and Lipid Metabolism in Type 2 Diabetes Mellitus: A Meta-Analysis of 12 Randomized Controlled Trials
- The effect of high-intensity breastfeeding on postpartum glucose tolerance in women with recent gestational diabetes
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 >>
Greek Yogurt Glycemic Index: Low Gi Diet For Weight Loss
This simple guide provides tips to using plain yogurt to meet your weight loss goals. Specifically, we will discuss the significance of the glycemic index in weight management. Low-glycemic foods, such as plain yogurt, contribute to stable blood sugar. Authentic, strained Greek yogurt is particularly valuable in reducing hunger and supporting healthy weight loss. How does this work? Stable blood sugar results in fewer food cravings, making it easier to lose weight. Plain yogurt is a nutritious snack that satisfis your appetite and helps keep your weight loss efforts on track. Here are some tips on easy ways to include yogurt in your diet! Why Is Plain Yogurt Best? Plain yogurt is a nutritious, low-glycemic food that can help keep your blood sugar stable. Keeping your blood sugar in a healthy range supports mental focus and physical health and curbs your appetite. High GI foods, such as processed foods, cause a rapid rise in blood sugar followed by a crash when your blood sugar drops. This pattern can lead to overeating and weight gain. A reasonable amount of dietary fat helps to keep you fuller longer and slows down the metabolism of sugars, such as milk sugar and fruit, so that you stay full longer and don't have the blood sugar crashes that can lead to food cravings and overeating. Plain yogurt offers the advantage of being free of sugar, artificial sweeteners, flavorings, colorings and other additives common to many commercial yogurts. Yogurt contains calcium and beneficial bacteria. Plain yogurt has a glycemic index of 14, according to the Low-Carb Resource website. By comparison, reduced-fat yogurt with fruit has an average GI of 27. The fat content of plain yogurt varies, ranging from non-fat to whole milk yogurt. It's important to limit saturated fat to reduce yo Continue reading >>
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- Weight Watchers Jumps Eight Spots To #3 Best Diabetes Diet And Retains Top Spot As Best Fast Weight Loss Diet In 2018 Best Diets Report
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Which Yogurt To Buy??
You are here: Home Forums Welcome to the BSD which yogurt to buy?? I was at the supermarket in my lunch break and thought I would get some yogurt and berries for breakfast over the weekend. only there were so many! and I just didnt have the time to spend (or my glasses) to read all the labels. Can anyone give me an exact brand and type of yogurt to purchase? I found some yogurt but it said greek style so I didnt know if I was being tricked or not . Im a newbie to this diet, am starting it on Mon. From what Ive read, Im aiming for full fat plain yoghurt or full fat Greek. Berries etc would be nice with those. (Feel free to correct me if this is wrong information!!). I was wondering the sameIm in Australia.or is there a measure of sugar content that you should look for?? Full fat Greek or natural yoghurt, just go for the one with the lowest sugar content. I think that they can only call it Greek Yoghurt if it is made in Greece (or uses Greek milk or something like that). None of those listed below have anything in them other than yoghurt:- Tesco Greek Style Yoghurt Fat 9.5 Sugar 5.4 Tesco Finest Greek Yoghurt Fat 9.9 Sugars 3.8 << Actually made in Greece with Greek milk (but almost twice the price) Yeo Valley Greek Style Fat 9.5 Sugars 6.4 Yeo Valley Natural Yoghurt Fat 4.2 Sugars 6.5 (Numbers from Tesco Website other shops available blah blah!) I have been eating Tesco Greek Style, but having seen the numbers above I will give the Tesco Finest a go I have saved a fortune over the last few weeks not drinking alcohol so I can afford the extra 75p per week. As I said I decided to try Tesco Finest Greek Yoghurt and it does seem to be thicker and creamier than the Tesco Greek Style, but this is from memory of last weekend rather than a side by side trial. Mine (non negotiabl Continue reading >>
