What’s the Best Yogurt for People with Diabetes?

Yogurt is made from cultured, fermented milk, often eaten for breakfast or as a snack. Fermented products have long been associated with improved health outcomes, but people with diabetes should consider what type of yogurt they consume and how it may or may not impact their blood sugar levels. 

In this article, you’ll learn which types of yogurt are more and less likely to spike your blood sugar with diabetes.  

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What Yogurt Is Best for People with Diabetes?

There are a few factors to consider when choosing the best yogurt for blood sugar management: the type of yogurt, added sugars, and carbohydrate content.

Many yogurts have a low glycemic index (GI), which means they have a slower effect on blood sugar levels.

Here are some of the best yogurts for people with diabetes.

Recommended brands

• Chobani Zero Sugar Greek Yogurt
• Dannon Light & Fit Zero Sugar
• Fage Total 2% Plain Greek Yogurt
• Kit Hill Greek Style Plant-Based Yogurt
• Oikos Triple Zero Blended Greek Yogurt
• Oikos PRO Ultra-Filtered Yogurt
• Siggi’s Lower Sugar Skyr
• Stonyfield Organic Probiotic Whole Milk Plain Yogurt
• Two Good Greek Yogurt

Understanding nutrients 

Shopping for blood sugar-friendly foods can feel overwhelming. Packaging is often misleading, with many products given a clean, healthy appearance.

However, turning to the nutrition label is one of the best ways to evaluate how likely a food is to spike your blood sugar.

Some people with diabetes mistakenly focus on carbohydrates or sugar alone, rather than a combination of all macronutrients. Here are some of the most important nutrients to look for on your yogurt’s label.

• Carbohydrates: The body converts carbohydrates into glucose, which directly impacts blood sugar levels. Some yogurts, especially sweetened or flavored options, may have higher carb counts due to added sugars. Aim for yogurts with 12 grams of carbs or less per serving.
• Protein: Protein helps slow the absorption of carbohydrates into the bloodstream to minimize blood sugar spikes. It’s also essential for building and maintaining muscle mass.
• Fat: Like protein, full-fat yogurts may also help slow the absorption of carbohydrates to prevent blood sugar spikes after eating.
• Calories: Yogurts with higher protein and fat content may have more calories. High-calorie options may contribute to weight gain, but being mindful of caloric intake can help manage weight.

Diabetes and Yogurt

Yogurt is a nutrient-dense food rich in protein, fat, probiotics, and several vitamins, including calcium, potassium, zinc, and B vitamins.

Because of the natural sugars present in yogurt, unsweetened yogurt also contains a small amount of carbohydrates.

With toppings that add fiber and other nutrients to the dish, yogurt can provide a balanced meal for someone with diabetes.

In fact, one review of randomized clinical trials suggests that yogurt can positively impact the metabolic control of people with diabetes. 

One randomized trial also suggests that probiotic-rich yogurt may benefit blood sugar and blood pressure in those with diabetes. But, certain types of yogurt may be less beneficial for diabetes than others. 

Does yogurt spike blood sugar?

While naturally rich in protein, fat, beneficial bacteria, and natural sugars, many yogurt products can also contain added sugars, usually in the form of fruit spreads, jams, or honey.

In some preparations, sweetened granola or other toppings add to the dish’s overall carbohydrate total.

Because the body ultimately breaks down carbohydrates into sugars, some types and preparations of yogurt can cause a spike in blood sugar levels.

Different Types of Yogurt

Any trip down the dairy aisle of your local grocery or convenience store will demonstrate the wide variety of yogurt types available.

Understanding the differences between these types of yogurt will help you select a variety that’s best for your tastes and health needs.

Traditional yogurt

Traditional yogurt is made by adding bacterial cultures to milk, which is then heated and left to cool for several hours at room temperature.

The bacterial cultures help convert natural sugars into milk, or lactose, and give yogurt its familiar tangy and tart flavor.

Greek yogurt

Greek yogurt is known for its thick, whipped-like consistency.

Unlike traditional yogurt, it is strained to remove liquid whey, which helps it develop a thicker texture. 

Australian yogurt

Like traditional yogurt, Australian yogurt is unstrained but requires a longer and slower cooking time.

The result is a creamier texture than traditional yogurt but less creamy than Greek yogurt.

French yogurt

Similar to traditional and Australian yogurt, French yogurt is unstrained. Rather than being prepared in a large vat, French yogurt is cultured in individual-size glass or ceramic containers.

It’s smooth like traditional yogurt but often less sweet.

Lactose-free yogurt

Lactose-intolerant people may be familiar with the lactose-free variety of yogurt, which is treated with an enzyme to break down the lactose found in milk.

Similar to the taste and texture of traditional yogurt, lactose-free yogurt is excellent for people who have trouble digesting lactose.

Plant-based vs Dairy-Based Yogurt

Yogurts come in several different forms, including dairy-based and plant-based yogurt alternatives. 

Plant-based yogurts are made from alternative milk sources like almond, soy, and coconut milk.

While these options are ideal for people with lactose intolerance or dietary preferences, they have different nutrient profiles than dairy options.

For example, dairy-based yogurt is a great source of calcium. On the other hand, plant-based yogurts aren’t always fortified with optimal amounts of this nutrient. 

In some cases, dairy-based yogurt may contain higher amounts of protein than plant alternatives. Reading the nutritional label is the best way to determine if a yogurt meets your dietary needs.

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Choosing the Best Yogurt for People with Diabetes

People with diabetes should consider several factors when choosing which yogurt to eat to help ensure a satisfying meal without spiking blood sugar.

Avoid added sugars

Blood sugar management is an important component of diabetes meal planning, which is why you should monitor your intake of added sugars when you have diabetes.

Avoiding yogurts with added sugars can help keep your blood sugar levels stable.

Yogurt types that are more likely to contain added sugars include products that contain fruit, honey, jam, or granola.

If you’re ever in doubt, you can check the nutrition facts label on the back of the product.

Try greek yogurt

Greek yogurt contains more than twice as much protein and fewer carbohydrates than most traditional yogurts.

According to the U.S. Department of Agriculture (USDA), 100g of full-fat Greek yogurt has 9 grams of protein and 3.96 grams of carbohydrates compared to just 3.47 grams of protein and 4.66 carbohydrates in full-fat traditional yogurt. 

The fewer carbohydrates in Greek yogurt can help keep blood sugar levels stable while its higher protein content can keep you feeling fuller, for longer.

Some research even suggests that higher protein diets can help people with diabetes better manage their blood sugar. 

Check the fat content

Certain types of yogurt, like Greek yogurt, are more likely to have higher fat content. 100 grams of full-fat Greek yogurt contains 5 grams of fat, while the same amount of full-fat traditional yogurt has just over 3 grams. 

Unless your healthcare provider or dietitian has recommended that you follow a low-fat diet, choosing yogurt with more fat may be more beneficial for diabetes management.

Fat can help slow the digestion of carbohydrates and their conversion into sugar after eating, keeping blood sugar levels lower after meals. 

Make sure you like the taste

Eating foods that benefit your health is important, but eating foods you enjoy is equally important.

If you prefer the flavor of traditional yogurt with fruit over plain Greek yogurt, you should honor your unique tastes and preferences.

When eaten in moderation and as part of a balanced diet, most yogurts still offer nutritional benefits.  

Ways to Enjoy Yogurt

For many, yogurt is considered a breakfast food. But there are several ways to incorporate yogurt into your diet:

• Mixed with fruit or nut butter: Whether you’re eating yogurt for breakfast or a midday snack, adding whole fruits and/or nut butter to the meal adds additional flavor, calories, fiber, and protein for a more balanced dish.

• Add to your favorite dip: Yogurt can lend a creamy and high-protein addition to your favorite dips and dressings, like spinach and artichoke dip. 

• Add to a fruit and vegetable smoothie: Give your smoothie more protein and fat by adding yogurt into the mix. It can also lend a creamier, smoother texture.

• Substitute for ice cream: For dessert or an after-dinner snack, try spooning your favorite fruit or sauce over yogurt for dessert.
• Using it as a spread: Substitute mayo in chicken or tuna salad with high-protein plain Greek yogurt.

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Takeaway

Yogurt is an excellent source of protein, fat, calcium, and good bacteria.

Some research suggests that regular consumption may help manage blood sugar and blood pressure in people with diabetes. 

Notably, some types of yogurt, including those packaged with fruit, jams, or honey, contain more added sugars and carbohydrates.

Opting for an unsweetened yogurt with toppings that add fiber or more protein to the dish (like whole fruit or nut butter) can help keep your post-meal blood sugar levels stable.

How a Dietitian Can Help

Understanding which foods may benefit your health when you have diabetes can be confusing.

Working with a diabetes dietitian can help you identify foods that satisfy your taste preferences and manage your diabetes with ease.

Find a dietitian near you that accepts insurance using Nourish.