Diabetes mellitus affects the body's ability to use glucose efficiently. A type-1 diabetic produces no insulin, the hormone that helps the body use glucose, while a type-2 diabetic produces an inefficient amount of insulin. While diabetics must manage their blood sugar levels to avoid such complications as poor circulation, they need not eat special food. Instead, healthy food choices such as yogurt can help them to manage their condition.
Yogurt
The U.S. Food and Drug Administration's standard of identity for yogurt requires adding two specific live bacterial cultures -- Lactobacillus bulgaricus and Streptococcus thermophilus -- to warm pasteurized milk. From this basic recipe, manufacturers can make 50 different types of yogurt through additional processing and adding flavorings. For example, making yogurt from skim milk produces plain nonfat yogurt. Straining it makes Greek yogurt, to which the manufacturer may add fruit, flavoring and sweetener if desired.
Diabetic-Friendly Yogurt
In general, the healthiest yogurt choices for diabetics are low in sugar, fat and calories. Diabetics should also choose fat-free or low-fat yogurt with no added sugar to avoid gaining weight or raising their blood sugar levels, whether they count carbohydrates or use either the glycemic index or the diabetic exchange system to plan their meals. According to the American Diabetes Association, a 6-oz. serving of low-fat or non-fat yogurt should provide about 12 grams of carbohydrates and 8 grams of protein.
Benefits
Researchers at the University of Massachusetts at Amherst found that fruit-enriched dairy and soy yogurts may help control blood glucose levels in type-2 diabetics. Nevertheless, since the methodology didn't involve human subjects, further research is needed. Other benefits of yogurt including high nutritional values of calcium and protein; protection of colon health; easy digestibility; and protection of the immune system.
Uses
Diabetics may enjoy non-fat or low-fat yogurt as part of a healthy meal or snack. For breakfast, blend yogurt with fruit and artificial sweetener for a smoothie. At lunch, use it as a substitute for mayonnaise in a chicken or tuna sandwich. At dinner, yogurt may appear as a tangy sauce, a marinade for tandoori chicken, or as a topping in place of sour cream on tortilla soup or a burrito. For dessert, stir fruit and artificial sweetener into yogurt and top it with a sprinkling of nuts.
References
- Medical News Today: Fruit Yogurt Could Play an Important Role in Diabetes Management
- AboutYogurt.com: Yogurt: A Wholesome Food for Every Body
- AskDrSears.com: Yogurt
- American Diabetes Association: Dairy
- Mayo Clinic: Diabetes Diet: Create Your Healthy Eating Plan
- Diabetes Self-Management: Diabetes and Dairy: Soy Yogurt - As Good as Insulin?; Amy Campbell, M.S., R.D.; Jan. 22, 2007
