If you're a diabetic, choose plain nonfat yogurt or nonfat light fruit yogurt without added sugars. Eating nonfat yogurt provides an excellent way to help fulfill your calcium needs, while avoiding the high levels of saturated fat from whole-fat dairy products.
Nutrition Facts
You can eat 6 oz. of nonfat yogurt twice a day -- once with lunch, and once with dinner, notes the American Diabetes Association. A 6 oz. serving of plain nonfat yogurt contains approximately 103 calories, 366 mg of calcium, 10.5 g of protein, 0.2 g of total saturated fat, and 14 g of sugars. The American Diabetes Association recommends nonfat light fruit yogurt with no added sugars. Most varieties contain about 162 calories, 258 mg of calcium, 7.5 g of protein, 0.2 g of total saturated fat, and 32 g of sugars.
Glycemic Index
Nonfat yogurt contains naturally occurring sugars and carbohydrates. Because of this, eating nonfat yogurt will cause your blood glucose levels to rise. However, nonfat yogurts that are plain or varieties that contain fruit but no added sugars have low glycemic indexes, according to the American Diabetes Association. Foods with low glycemic indexes will not cause your blood glucose levels to rise to potentially unsafe highs.
Fruit
Top plain yogurt with fresh fruit. Even though it is acceptable to eat nonfat light no sugar added fruit yogurt on a diabetes diet, it is best to add your own fresh fruit to plain yogurt. This is because fresh fruit has a lower glycemic index than processed fruits. Try topping your yogurt with slices of peach, mango or kiwi or try blending in a soft fruit, such as blackberries, blueberries or raspberries.
Considerations
If you cannot eat dairy, the American Diabetes Association recommends you try calcium-enriched soy milk products. Soy yogurt -- plain or with fruit -- provides about as much calcium as dairy yogurt. Nonfat yogurt makes an excellent choice on a diabetes diet because it can help satisfy your sweet tooth and is a healthier alternative to traditional desserts such as cookies, cakes and pies. For variety, get creative with your yogurt toppings. Healthy choices include raw whole rolled oats or plain, unsweetened and unsalted nuts such as sliced almonds or chopped walnuts.
