Yogurt has long been cherished for its creamy texture and tangy taste, but did you know it could also be a secret weapon against type 2 diabetes? This cultured dairy product is not only a tasty treat but also a nutritional powerhouse, offering a host of health incentives, including lowering the risk of developing this prevalent metabolic disorder.
How Does Yogurt Help Lower The Risk Of Type 2 Diabetes?
Rich in Probiotics
Yogurt is a natural source of probiotics, good bacteria that promote gut health. Studies suggest that a healthy gut microbiome may reduce inflammation and improve insulin sensitivity, thus lowering the risk of developing type 2 diabetes.
High in Protein
Protein-rich foods like yogurt can help regulate blood sugar spikes and promote satiety, thus averting overeating and weight gain, which are risk factors for type 2 diabetes.
Also Read: Homemade Curd Is A Probiotic And More
Packed With Nutrients
Yogurt is an impressive source of calcium and vitamin D, both of which play a role in insulin sensitivity and glucose metabolism. Sufficient intake of these vital minerals may help lower the risk of type 2 diabetes.
Low Glycaemic Index
The glycaemic index (GI) measures how rapidly a particular food can increase blood sugar levels. Yogurt has a low GI, which means it is less likely to cause a surge in blood sugar levels compared to high-GI foods. Hence adding yogurt as part of your regular meal improves insulin sensitivity and lowers the risk of type 2 diabetes.
What Is FDA Qualified Health Claim About Yogurt?
The new qualified health claim regarding yogurt is based on 28 observational studies that suggest a potential link between the frequency of yogurt intake and a reduced risk of type 2 diabetes. This claim can only be communicated to consumers using specific and approved language, such as:
"Eating yogurt regularly, with at least 2 cups (3 servings) per week, may reduce the risk of type 2 diabetes. The FDA has determined limited evidence to support this claim."
It's important to note that this claim applies specifically to dairy-based yogurt products and must include the recommendation of consuming 2 cups (3 servings) per week to comply with enforcement discretion guidelines.
Further, the FDA has approved a new qualified health claim that allows food manufacturers to state on their products that consuming at least 2 cups of yogurt per week may be linked with a lower risk of type 2 diabetes. This claim is supported by research evidence, but it is important to note that it only applies to dairy-based yogurt and not dairy-free alternatives.
It's also important to understand that while eating yogurt may reduce the risk of developing diabetes, it does not guarantee prevention, as many factors besides diet can also contribute to the development of diabetes.
Benefits of Adding Yogurt to Your Diet
Improved Digestive Health: The probiotics in yogurt can help sustain a healthy balance of gut bacteria, essential for digestion and overall gut health.
Enhanced Bone Health: Yogurt contains ample amounts of calcium and vitamin D, both of which are important for fortifying bone health and may reduce the risk of osteoporosis.
Also Read: Diabetes Care: Manage Blood Sugar Levels With Smart Carbohydrate Choices
Weight Management: The protein and probiotics in yogurt can help you feel satiated and reduce overall calorie intake, thus assisting in weight management.
Supports Immune System: Yogurt contains nutrients like zinc and vitamin D, which are essential for a healthy immune system.
Ways to Incorporate Yogurt Into Your Meal Regimen
As a Breakfast Staple: Enjoy yogurt with fresh fruits, and nuts for a nutritious and wholesome breakfast that will keep you full until lunchtime.
In Smoothies: Add yogurt to your favorite smoothie recipes for a creamy texture and an extra dose of probiotics.
As a Snack: Enjoy a bowl of yogurt topped with granola or mixed with chopped fruits for a satisfying and healthy snack.
In Salad Dressings: Use yogurt as a base for salad dressings instead of mayonnaise or sour cream for a lighter and healthier option.
In Baking: Use yogurt as a healthy alternative to oil or butter in baking.
Precautions While Eating Yoghurt
While yogurt can be healthy for many people, there are some potential precautions to consider:
Lactose Intolerance
Individuals who are lactose intolerant may experience bloating, gas, or diarrhea after consuming regular yogurt, as it contains lactose.
Added Sugars
Flavored yogurts often contain high amounts of added sugars, which can contribute to weight gain and increase the risk of metabolic issues.
Caloric Intake
Full-fat yogurts can be high in calories and consuming them in excess may lead to unwanted weight gain.
Allergies
Some people may have a dairy allergy, which can cause severe reactions. Symptoms may include hives, swelling, or digestive issues.
Gut Issues
In some cases, excessive consumption of probiotics can lead to digestive discomfort or imbalances in gut bacteria.
Interactions with Medications
Probiotics in yogurt may interact with certain medications, particularly immunosuppressants. It is advisable to consult with a healthcare provider if you have concerns.
(This article is reviewed by Preeti Sharma, Wellness Expert)
Author Profile: M Sowmya Binu:
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with the knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.
References:
The Effect of Probiotic Yogurt on Glycemic Control in Type 2 Diabetes or Obesity: A Meta-Analysis of Nine Randomized Controlled Trials
Elena Barengolts,1,2,* Emily Daviau Smith,1,2 Sirimon Reutrakul,1 Livia Tonucci,3 and Thunyarat Anothaisintawee4
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6471569/
The role of yoghurt consumption in the management of type II diabetes
Amalia E. Yanni ORCID logo*, Kleio Kartsioti and Vaios T. Karathanos
https://pubs.rsc.org/en/content/articlehtml/2020/fo/d0fo02297g
Yogurt, cultured fermented milk, and health: a systematic review
Dennis A Savaiano and Robert W Hutkins
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8579104/
https://www.journalofdairyscience.org/article/S0022-0302(17)31052-4/fulltext
