Diabetes is a pesky disease that requires careful consideration daily. Strictly following a carefully curated meal is key to freeing your conscience from checking your blood sugar levels after everything you eat. But eating the same thing every day can be boring and may pave the way for you to jump ship to unhealthy processed food. One food item that can add a bit of flavour to your everyday meals, or replace conventional food items is yoghurt.
Yoghurt is a versatile and nutritious food that can particularly benefit those who have diabetes. Moreover, Plain yoghurt is incredibly versatile and can be enjoyed in various ways. It can be eaten on its own, mixed with fruits or nuts for added flavour and texture, used as a base for smoothies, or included in recipes for dressings, dips, and sauces. Here are several reasons why plain yoghurt is a valuable addition to a diabetes-friendly diet:
Low Glycemic Index
According to a study led by the University of Illinois, plain yoghurt has a low glycemic index, which means it doesn't cause a rapid spike in blood sugar levels. This makes it a suitable choice for diabetics who need to manage their blood glucose levels effectively.
Rich in Protein
The study was published in MDPI’s journal ‘Nutrients,’ yoghurt is a good source of protein, which is essential for building and repairing tissues, supporting immune function, and keeping you feeling full and satisfied. Including protein-rich foods like yoghurt in meals can help stabilise blood sugar levels and prevent sudden spikes.
Probiotics for Gut Health
The study also stated that many plain yoghurts contain live cultures or probiotics, beneficial bacteria supporting gut health. A healthy gut microbiome is linked to better blood sugar control and reduced inflammation, which are important for managing diabetes.
Calcium and Vitamin D
As per the United States Department of Agriculture, yoghurt is a good source of calcium and is often fortified with vitamin D, both of which are crucial for bone health. People with diabetes have a higher risk of bone-related issues, so including yoghurt in their diet can help support bone strength.
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Weight Management
The American College of Nutrition shared in a study that including yoghurt in a balanced diet can aid in weight management, which is important for many diabetics. Its high protein content can help increase feelings of fullness and reduce overall calorie intake, supporting weight loss or maintenance goals.
Blood Pressure Regulation
The University of South Australia conducted a study which suggested that regular consumption of yoghurt may help lower blood pressure, which is another important aspect of diabetes management as high blood pressure is a common comorbidity.
Easy to Digest
Yoghurt is generally easy to digest, making it suitable for those with digestive issues or sensitivities. It provides a nutrient-dense option that is soothing for the stomach and refreshing during hot weather.
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Incorporating plain yoghurt into meals and snacks as part of a well-balanced diet can offer numerous health benefits for those who have diabetes. However, it's essential to choose plain yoghurt without added sugars or artificial flavours to maximise its benefits and minimise potential negative effects on blood sugar levels. Consulting with a healthcare professional or registered dietitian can help tailor yoghurt consumption to individual dietary needs and health goals.