Yogurt DOES IT ALL: This breakfast staple has helped people start their mornings for generations, it’s turned into a ton of prescriptions, and can be transformed into a quick midday snack. Experts have even found that the probiotics and nutritional content of some yogurts can aid digestion, giving you the protein you need to get moving when you wake up, and a study published in the International Journal of Obesity revealed that some types of yogurt can even help you lose weight.
While it seems like a cup or bowl of your favorite yogurt can do it all, not all varieties are created equal. Some brands find ways to introduce additional sugar and carbohydrates under the guise of added fruit or special flavors. While these types of sugar-filled yogurt are guaranteed to cause your blood sugar level to risea nostalgic strain you might remember from childhood takes the cake when it comes to screwing up your blood sugar for the day.
“The worst yogurts I advise people with diabetes to buy are yogurts marketed for children. Clever marketing techniques like advertising and packaging are powerful ways to sell to kids and adults with a sweet tooth,” says Cheryl MussattoMS, DR, LDclinical dietitian and author of The nourished brain.
“Anyone trying to keep blood glucose levels under control will have problems eating yogurts intended for children. These yogurts are often high in sugar and low in protein, a poor combination for maintaining blood sugar.” under control. Without enough protein and too many carbohydrates, a person’s blood sugar level will rise, since there is too little protein or fat to slow the absorption of sugar into the blood,” says Mussatto.
“Kids like ‘add-ins,’ like bits of caramel or other sweets in yogurt that even adults find appealing,” adds Mussatto. “So stay away from children’s yogurts to avoid blood sugar spikes.”
Anyone who loves a cup of multi-colored yogurt filled with candy may have a hard time adjusting, but choosing the right amount or type of yogurt can play a big role in keeping you healthy. When it comes to choosing the right variety, you can’t go wrong by examining the ingredients first.
“I always recommend reading the Nutrition Facts label,” says Mussatto. “Actually, don’t buy a yogurt brand without reading the label. The best yogurts to choose are those with no more than 10 grams of total sugar and no more than 15 grams of total carbohydrate per serving.”
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If you can stomach a yogurt with very little sugar, there is one type in particular that always beats the competition when it comes to offering the best nutrition.
“greek yogurt that’s what I always recommend to my patients,” explains Mussatto. “Choose a high-protein Greek yogurt of at least 10 grams per serving and low carb, ideally no more than 10 grams per serving. Protein-rich foods break down more slowly, making you feel full longer. Also, protein helps slow down the digestion of carbohydrates and delays their absorption into the blood. It’s beneficial for anyone with diabetes: the protein controls hunger and keeps blood sugar from spiking.”
If you don’t like Greek yogurt, it may seem like you don’t have many great options ahead of you. Fortunately, you can keep an eye out for healthier options and enjoy a variety of yogurts that cut out the sugar and still taste great.
eric barganier
Erich Barganier is a health and food writer. read more
