Yogurt, also known as dahi, has been a long-standing staple in Indian cuisine and has gained popularity in recent times due to its numerous health advantages. For individuals with type 2 diabetes, yogurt can be a valuable addition to their diet.
Research has shown that incorporating yogurt as part of a healthy diet may help lower the risk of type 2 diabetes, especially in older adults who are healthy but at high cardiovascular risk. When compared to individuals who consume no yogurt, those who consume 80-125 grams of yogurt daily experienced a 14% lower risk of developing type 2 diabetes. This suggests that yogurt consumption can have a positive impact on diabetes risk management.
Yogurt’s benefits for individuals with type 2 diabetes can be attributed to its high protein content and favorable effects on gut health. The protein in yogurt can help regulate blood sugar levels and promote satiety, which can be beneficial for those trying to manage their blood glucose levels and weight. Additionally, yogurt contains probiotics, which are beneficial bacteria that can support gut health and may play a role in glucose metabolism.
When choosing yogurt for diabetes management, opt for plain yogurt without added sugar or artificial sweeteners. Flavored yogurts often contain high amounts of added sugars, which can adversely affect blood sugar levels. You can enhance the taste and nutritional value of plain yogurt by topping it with nutritious ingredients such as fresh strawberries, banana slices, or sliced almonds. This can create a delicious and satisfying dessert option that aligns with a diabetes-friendly diet.
As with any dietary changes, it’s essential to consult with a healthcare professional or a registered dietitian before making significant adjustments to your diet, especially if you have diabetes or any other medical conditions. They can provide personalized guidance on how to incorporate yogurt and other healthy foods into your diet to manage type 2 diabetes effectively and maintain overall health.