The foods you consume can affect the amount of glucose in your bloodstream. Although most people provide adequate amounts of insulin to process glucose, people with diabetes may experience unhealthy spikes in glucose after eating certain foods. Yogurt is a healthy substance that supplies important nutrients while having a minimal effect on blood-sugar levels.
Yogurt Nutrition
The amount of sugar and nutrients in yogurt can vary greatly, depending on the ingredients. One 8-oz. cup of plain, low-fat yogurt contains 17.25 g of carbohydrates, or sugars, the substances that affect your glucose levels. It also provides several vitamins and minerals, including 448 mg of calcium, 573 mg of potassium and 42 mg of magnesium, as well as small amounts of selenium, vitamin C, niacin and retinol.
Glycemic Index
The glycemic index rates foods on how quickly they absorb into your body. Foods with a high glycemic value tend to raise your blood glucose levels rapidly, while foods with a low glycemic value provide a more gradual and modest increase in glucose levels. The glycemic index separates foods into three categories, depending on how they affect your blood sugar levels. High glycemic index foods have ratings between 70 and 100, moderate glycemic index foods have ratings between 50 and 70, and low glycemic index foods have ratings below 50. Low-fat yogurt and fruit yogurt are low on the glycemic index, meaning they have a minimal impact on your glucose levels. Low-fat fruit yogurt has a glycemic rating of 33.
Diabetic Exchange
While the glycemic index provides ratings for how certain foods affect glucose levels, many diabetics use a food exchange system to help monitor and regulate the consumption of foods that impact blood sugar levels. A 6-oz. serving of plain yogurt is equal to one fat-free milk on the food exchange list. The same size serving of yogurt that contains fruit is equal to one fat-free milk plus 1 carbohydrate.
Considerations
Although yogurt has just a slight effect on glucose levels within your bloodstream, it is important to follow the dietary instructions your doctor or nutritionist provides. Carefully monitoring your blood-sugar levels can help reduce the risk of diabetic complications. Since the ingredients in yogurt products can vary, read the labels to determine the amount of carbohydrates and sugars in individual selections.
