Yogurt has a low glycemic index (GI), ranging from 20-50 depending on the type, meaning that when consumed, it rarely causes a sudden increase in blood sugar.
Low GI foods help maintain stable blood sugar levels and reduce the risk of blood sugar spikes after meals, which is especially important for people at high risk of diabetes or people with type 2 diabetes.
Furthermore, yogurt contains protein and natural fats, which help prolong the digestion and absorption of glucose into the blood. These substances slow the rise in blood sugar after meals and prolong the feeling of fullness, preventing overeating - one of the factors that can lead to insulin resistance and increase the risk of type 2 diabetes.
According to the US National Institute of Nutrition, protein-rich foods like yogurt can improve the body's sensitivity to insulin, helping to control blood sugar more effectively.
In particular, yogurt is also rich in probiotics, which play a role in balancing the intestinal microflora. Studies have shown that intestinal health is closely related to the ability to control blood sugar and insulin resistance. According to WHO, probiotics in yogurt help improve the intestinal microflora, support anti-inflammatory and improve metabolic function, thereby supporting blood sugar regulation.
People who regularly consume yogurt have a lower risk of developing type 2 diabetes than those who do not. Plain yogurt or yogurt with less sugar is thought to be better at maintaining blood sugar stability and preventing spikes.
The rich calcium in yogurt also plays a positive role in insulin metabolism. Calcium combined with vitamin D in yogurt can enhance the pancreas' ability to produce insulin, helping to improve insulin sensitivity and maintain blood sugar stability.
Although yogurt has many benefits, people with diabetes or at high risk should choose unsweetened or low-sugar and low-fat yogurt to avoid increasing blood sugar and unnecessary calories.
Furthermore, combining yogurt with a healthy diet, including green vegetables, whole grains and other proteins, will result in better blood sugar control.
