Yogurt is a naturally fermented milk product, containing: High-quality protein: helps slow digestion, suddenly reduce glucose absorption.
Probiotics: support the balance of the intestinal microflora, thereby improving sugar and fat metabolism.
Calcium, magnesium, and vitamin D: help improve insulin sensitivity and pancreatic beta cell function.
The glycemic index (GI) of plain yogurt is only about 35-40, belonging to the group of low GI foods, meaning it does not cause a rapid increase in blood sugar after eating. This is a key factor in diabetes control.
An analysis shows:
People who eat 200g of yogurt per day have a 14% lower risk of developing type 2 diabetes than those who rarely eat yogurt.
This benefit is still obvious even after adjusting weight and lifestyle factors.
People with type 2 diabetes who eat 2 boxes of low-sugar yogurt per day for 12 weeks have an average reduction of 0.3% of HbA1c index and a 12 mg/dL reduction in fasting blood sugar compared to the control group.
Systemic inflammation and blood lipids also improve significantly.
Probiotics in yogurt help increase beneficial gut bacteria such as Lactobacillus and Bifidobacterium, thereby reducing chronic inflammation, an important mechanism in insulin resistance.
At the same time, eating yogurt helps create a feeling of fullness for a long time, supports weight loss, and helps improve blood sugar sustainably.
How to eat yogurt suitable for people with diabetes: Choose low-sugar or unsweetened yogurt: Prioritize plain yogurt, avoid flavored and sweet syrup.
Eat with nuts or low-sugar fruits: such as chia seeds, almonds, strawberries, blueberries to add fiber and antioxidants.
Best time to eat: after main meals or as a morning/ Afternoon snack, helping to stabilize blood sugar between meals.
Combine a reasonable diet: lots of green vegetables, whole grains, limit saturated fat.
Note, people with lactose intolerance can choose nut milk yogurt (such as almond yogurt, coconut, oatmeal) to supplement probiotics.
If you are taking drugs to lower blood sugar, you need to monitor your index regularly to adjust your intake accordingly.
Yogurt should not be considered a "medicine", but should be combined with regular exercise, get enough sleep and avoid stress.
