Yogurt for diabetes: What to know

Yogurt is a dairy product where milk is fermented with the addition of bacteria. People with diabetes can eat yogurt as part of a balanced diet. In fact, consuming plain, low fat yogurt might actually decrease the risk of type 2 diabetes.

When you choose a yogurt, consider reading the nutrition label. Try to avoid added sugar, artificial sweeteners, and high carbohydrate options. 

Benefits of yogurt

Fermented products like yogurt might help improve the way the body uses glucose. This positive glycemic regulation from yogurt can make it easier to manage type 2 diabetes. 

Research evidence supports this connection. A 2021 systemic review of studies suggests that eating yogurt has a strong association with a reduced risk for diabetes and metabolic syndrome, the medical term for different risk factors for developing conditions such as diabetes and heart disease.

Yogurt also has nutritional benefits, such as a high protein content. An 8-ounce (oz) serving of plain, low fat yogurt contains:

• 11.9 grams (g) of protein
• 16 g of carbohydrate
• 16 g of sugars
• 415 milligrams (mg) of calcium

The author of a 2017 paper noted yogurt was a low glycemic index (GI) food, and plain yogurts were lower on the index than sweetened yogurts. A low GI means a food is less likely to cause a blood sugar spike than a high GI food.

Kinds of yogurt to try

Yogurt comes in different types, such as stirred, Balkan-style, Greek, Icelandic, and probiotic. Try to look at the nutrition label for each yogurt container, as sugar content and ingredients can vary even within a single type or brand.

Try to choose a yogurt that is:

• high in protein
• low in carbohydrates (15 g or less per serving)
• low in sugar (10 g or less per serving)

For most people, plain yogurt is the best option, regardless of style or brand. Greek and Icelandic yogurts tend to have a higher protein content.

You might also want to choose plain yogurts enriched with vital nutrients, specifically vitamin D and calcium, or with probiotics.

What to avoid

Some yogurts contain added sugar, flavors, or other ingredients that increase the carbohydrate and sugar content. By choosing plain yogurt, you can better monitor and manage your carbohydrate and sugar intake. You can add your own toppings to plain yogurt, such as fruit and nuts. 

Low fat yogurts often contain added sugar or higher amounts of sugar than full-fat yogurts. You can weigh the pros and cons of additional fat content versus higher amounts of sugar.

You might want to avoid products that contain artificial sweeteners such as sucralose, aspartame, and saccharin. Some evidence suggests that the long-term use of artificial sweeteners might change the gut microbiome (the term for all the healthy bacteria that live in your digestive system) and reduce glucose tolerance.

Yogurt sold in snack-style delis and quick-serve restaurants often comes with added toppings such as granola, fruit, and fruit sauces. These can contain more sugar and carbohydrates than plain packaged yogurt.

Diabetes treatments

Your treatment plan for diabetes depends on whether you have type 1 or type 2. 

People with type 1 diabetes require daily insulin intake. They might take different forms of insulin, including rapid-acting insulin aspart (Novolog), short-acting Humulin R, and long-acting insulin glargine (Lantus). They might also take other medications, such as pramlintide acetate (Symlin), which helps slow food digestion after eating.

People with type 2 diabetes might take medications in addition to managing the condition through monitored food intake and lifestyle measures. One example is metformin (Riomet), which lowers the amount of sugar the body makes and helps the body use sugar more efficiently. 

Here’s a broad overview of the types of diabetes medications a doctor might recommend:

• thiazolidinediones such as pioglitazone (Actos)
• DPP-4 inhibitors such as alogliptin (Nesina) and sitagliptin (Januvia)
• sulfonylureas such as glipizide (Glucotrol) and glimepiride (Amaryl)
• SGLT2 inhibitors such as dapagliflozin (Farxiga) or empagliflozin (Jardiance)
• GLP-1 receptor agonists such as semaglutide (Ozempic) or dulaglutide (Trulicity)
• amylin analogs such as pramlintide acetate (Symlin)
• combination medicines such as dapagliflozin and metformin (Xigduo XR) or saxagliptin and metformin (Kombiglyze)

Most of these drugs are oral medications. Some, such as semaglutide (Ozempic) and pramlintide acetate (Symlin), are injectable. None of these medicines should be taken in place of insulin.

If you need help covering the cost of medications, Optum Perks’ free Discount Card could help you save up to 80% on prescription drugs. Follow the links on drug names for savings on that medication, or search for a specific drug here.

Summary

Yogurt can be a healthy addition to the diet of someone with type 1 or type 2 diabetes. Fermented dairy products such as yogurt can contribute to healthy gut bacteria, which might help with glucose regulation. It may also lower your risk of developing type 2 diabetes.

Yogurt also contains high amounts of protein and has a low GI, meaning it’s unlikely to have a big effect on your blood sugar levels. 

Download the free Optum Perks Discount Card to save up to 80% on some prescription medications.