Many people think that fermented yogurt is always better for health than milk, but this is only partially true. During fermentation, a portion of lactose is converted into lactic acid, which helps reduce the glycemic index (GI) and slow down the rate of blood sugar spikes after eating.
Unsweetened whole yogurt has an IG of about 30-40, contains about 3-5 grams of carbohydrates per 100 grams, and also provides high-quality probiotics and protein, suitable for people with diabetes.
However, not every type of yogurt on the market is beneficial. Many flavored products such as strawberries, cereals, or fruit supplements contain 8-15 grams of sugar per 100 grams, equivalent to about two sugar pills. Some yogurt drinks are actually not fermented milk, but the first ingredient is water or sugar, so they are essentially similar to sugary drinks.
Therefore, the important principle when choosing yogurt is to carefully read the ingredient list. The product should have the first ingredient being fresh milk and only contain milk and probiotics. This is usually a more suitable choice for people who need to control blood sugar.
Consumers should also limit yogurts with added jam, cereals or sugary nuts, because added sugar can increase carbohydrate intake.
Regarding the amount used, people with diabetes can choose low-fat or fat-free milk with a quantity of about 250 ml per day. For yogurt, it is recommended to prioritize sugar-free, low-fat types, with a serving of about 100-150 grams per day.
Whether it's milk or yogurt, these products still need to be included in the total daily energy and carbohydrate amount, and should not be used excessively just because they are considered good foods for health.
In fact, the principle of nutrition for people with diabetes is not to completely abstain from one type of food, but to choose the right product and use it in appropriate amounts.
