Yogurt for diabetes: Benefits, The Do’s and Don’ts

At Natural Health, we view yogurt for diabetes as a beneficial part of a balanced diet, when chosen wisely. Thanks to its protein content, probiotics, and low glycemic impact, plain yogurt can support blood sugar control and digestive health. This article explores the nutritional profile of yogurt, its potential risks, and how to enjoy it effectively in a diabetes-friendly way.

Calories and Nutrients in Yogurt

Yogurt is not only nutritious and low in calories, it may also support blood sugar control, making it a smart option when choosing yogurt for diabetes. Let’s explore its calorie content and nutrient profile.

Calories

Plain yogurt has about 55–100 calories per 100g, depending on fat content.[1] For diabetes, plain unsweetened yogurt is the better option.

Carbohydrates

A single cup of plain whole milk yogurt typically provides around 11.4 grams of carbohydrates, most of which come from naturally occurring milk sugars like lactose.[2] While the exact carb content can vary based on the milk type and added flavors, plain yogurt remains a relatively low-carb snack option for most diets. 

Protein

Yogurt, like many other dairy products, offers a solid amount of protein. A single cup typically contains around 8.5 grams, making it a nutritious addition to your daily intake.[2]

Fat

Fat levels range from around 0.4% in nonfat yogurt to 3.3% or higher in full-fat varieties.[3]
Yogurt contains mostly saturated fat (about 70%), along with a moderate amount of monounsaturated fat. Notably, milk fat is complex, offering a wide variety of fatty acids, up to 400 different types.[4]

Probiotics

Probiotics are live microorganisms that can provide positive effects on health, especially when consumed in sufficient amounts. Among the most well-known probiotic strains in yogurt are lactic acid bacteria and bifidobacteria, both of which are associated with a range of potential benefits, including:

• Boosting immune response by enhancing the body’s natural defenses.[5]
• Helping manage cholesterol levels through regular intake of certain probiotic strains.[6]
• Supporting vitamin production, such as B6, B12, folate, and vitamin K.[7]
• Improving digestive health, especially in individuals with irritable bowel syndrome (IBS).[8]
• Reducing antibiotic-associated diarrhea.[9]
• Alleviating constipation with regular consumption of bifidobacterium-rich yogurt.[10]
• Enhancing lactose digestion, which can ease symptoms of lactose intolerance.[11]

2 types of yogurt by origin

Yogurt comes in many forms, but by origin, it’s commonly categorized into two main types: dairy-based and plant-based. Let’s explore what sets them apart.

Animal sources

Traditional yogurt is made from animal milk, most commonly cow’s milk, but also goat, sheep,… milk in some regions.[12] These dairy-based yogurts are rich in protein, calcium, and probiotics, making them a staple in many diets.
Nutritional content can vary slightly depending on the animal source, but all provide key nutrients beneficial for overall health.

Plant sources

Plant-based yogurts are made from alternatives like soy, almond, coconut, oat, or cashew milk.[13] They’re a great option for those who are lactose intolerant, vegan, or prefer dairy-free choices. While lower in natural protein than dairy yogurt, many are fortified with calcium, vitamin D, and probiotics to support gut health and overall nutrition. 

Health benefits of yogurt for diabetes

Yogurt, especially plain and unsweetened types, offers several benefits for people with diabetes:

• Supports blood sugar control: Low in carbohydrates and has a low glycemic index.[14]
• Improves digestion: Probiotics help balance gut health, which may support insulin sensitivity.[15]
• Aids in weight management: High in protein and calcium, yogurt promotes satiety.[16]
• Enhances nutrient intake: Rich in B vitamins, calcium, and potassium, important for overall health.[16]
• May reduce inflammation: Some probiotic strains help lower inflammation, which is linked to insulin resistance.[17]

Read more: What foods to avoid with diabetes? 5+ Food You need to know

Risk factors of yogurt for diabetes

While yogurt for diabetes can offer health benefits, certain types may still pose risks if not chosen carefully.

• Added sugars: Flavored and fruit yogurts often contain high amounts of added sugar, which can spike blood glucose levels.[18]
• High fat content: Full-fat yogurts are higher in saturated fats, which may impact heart health if consumed in excess.[19]
• Artificial additives: Some low-fat or “diet” yogurts include artificial sweeteners or thickeners that may not be ideal for everyone.[20]
• Overconsumption: Even healthy yogurt can raise blood sugar if eaten in large quantities.[21]

The Do’s and Don’ts for diabetics patient

Do’s – Yogurt for Diabetes:

• Choose plain, unsweetened yogurt
• Look for live & active cultures (probiotics)
• Always read nutrition labels

Don’ts – Yogurt for Diabetes:

• Avoid flavored or sweetened yogurts
• Don’t choose low-fat yogurts with added sugars or thickeners
• Don’t eat large portions in one sitting

Ways to Enjoy Yogurt when you have diabetes

Yogurt for diabetes can be both nutritious and enjoyable, when you know how to include it the right way.

• Go plain & unsweetened: Use plain yogurt as a base to avoid added sugars.
• Add fresh fruit: Top with berries or sliced apple for natural sweetness and fiber.
• Mix with seeds/nuts: Add chia, flaxseed, or almonds for protein and healthy fats.
• Use in savory dishes: Try yogurt in dips, dressings, or as a topping instead of sour cream.

Frequently asked questions

Does yogurt raise blood sugar fast?

No, yogurt does not raise blood sugar quickly, especially if it’s plain and unsweetened, as it has a low glycemic index and moderate carb content.

Can Yogurt Reduce the Risk of Diabetes?

Yes, regular consumption of plain yogurt may help reduce the risk of type 2 diabetes.[22] It can improve gut health, support weight control, and enhance insulin sensitivity, all of which are important for diabetes prevention.

Which style of yogurt is best?

With so many yogurt varieties available, choosing the best style, especially for diabetes, can be confusing:

In summary, yogurt for diabetes can be a valuable part of daily nutrition, when it’s plain, unsweetened, and consumed in the right portions. Whether for its protein, probiotics, or low glycemic effect, the right yogurt supports both blood sugar balance and overall health. At Natural Health, we highlight yogurt as a simple, effective food to help manage diabetes.