More than a medical term, ‘superfood’ is a marketing term used to describe foods whose constituents provide health benefits to individuals. Diabetes is a common lifestyle disease whose prevalence is shooting up due to our sedentary lifestyle. Consequently, many studies are being conducted to list the perfect ‘superfoods’ to manage the condition.
The nutrient-dense yoghurt is considered to be great functional food. Its probiotic content cures many digestive issues. But is yoghurt good for people with diabetes? Does it have any role to play in controlling blood sugar? Is Greek yoghurt good for people with diabetes? Read on to find out the answers.
The science of classifying foods according to their nutritional make-up is called nutritional profiling. India ranks among the top eleven countries that consume the most yoghurt. Yoghurt is prepared by heating milk and combining it with two live, probiotic bacterial cultures - Lactobacillus Bulgaricus and Streptococcus Thermophilus. Let us learn about its nutritional composition.
Is yoghurt good for people with diabetes? Research has confirmed the benefits of consuming yoghurt for type 2 diabetes control. A daily serving of yoghurt is supposed to minimise the risk of type 2 diabetes by 18%. Its probiotic content acts like its USP. According to research, the advantages of yoghurt for a type-2 diabetes diet are:
Lately, yoghurt has emerged as the healthiest choice among dairy products. But is yoghurt good for people with diabetes? Most definitely, yes. However, with so many yoghurt options, choosing the ideal one for managing blood sugar. Hence, read the label instructions properly before purchasing.
The two top tips for creating thick, creamy yoghurt are heating the milk at 90ºC for ten minutes before adding the bacterial culture and setting the yoghurt at a low temperature. Heating milk before culturing denatures the whey protein and increases the protein content. Setting at low temperatures ensures a lesser risk of whey separation.
The following must be kept in mind while choosing the suitable variety of yoghurt for type 2 diabetes:
What are the different types of yoghurt available? Is Greek yoghurt good for people with diabetes? The best yoghurt types to help you stabilise blood sugar levels are fat-free, unsweetened and plain. Here are the top five choices of yoghurt for type 2 diabetes:
A plain, non-fat, probiotic-rich variety of yoghurt is the best option, any day. It contains no carbohydrates and is rich in proteins. It promotes healthy gut bacteria.
The non-fat, unsweetened variety of Greek yoghurt is one of the best options for effective blood sugar control. It is much creamier and has a higher protein content. Furthermore, it is packed with calcium and probiotics. It is filling and keeps a check on your hunger cravings.
It is made using skimmed milk. Hence, it has a low-fat and high-protein content with a milder flavour. It is also known as Skyr. People consider this particular yoghurt as fresh sour milk cheese, so it is a great option to include in your breakfast as it keeps you full. It has lower lactose than other yoghurts.
It has thinner consistency when compared to other yoghurts. It has a higher concentration of probiotics since kefir is a fermented product. Its consumption has been linked to lower fasting blood glucose levels.
Although yoghurt is a healthy option, even for diabetes, some red flags that you should look out for are:
Yoghurt is undoubtedly the favourite option in dairy products among the health-conscious lot. 30 to 45% of the body’s daily calcium requirements are met with one serving of yoghurt. Its low-carb, low-fat and high-protein content makes it a great choice for persons struggling to control their blood sugar levels. For ages, yoghurt has remained a staple food in the diet of most Middle-Eastern and Asian countries. Owing to its health benefits, it is not surprising that this probiotic-rich food is gaining global acceptance.