Sunday, February 25, 2024

What type of yogurt is recommended for people who have diabetes?

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It might be confusing to figure out which yogurt is best for someone with diabetes because there are so many different kinds and flavors. Find out more about the varieties available and how to select a yogurt that is suitable for people with diabetes.

What is yogurt? 

Yogurt is bacteria-infused milk. After heating and cooling milk, Streptococcus thermophilus and Lactobacillus bulgaricus are added to produce yogurt.

Warm fermentation lasts four to seven hours. Bacteria convert lactose in milk to lactic acid, thickening it to make yogurt. For taste, texture, or probiotics, yogurt makers may employ various bacteria cultures.

Different yogurt varieties?

The yogurt aisle offers more options than ever before in terms of taste, style, and format. Yogurt options include plant-based, whipped, side-by-side cups with toppings and custard. What distinguishes each major yogurt variety is described in the summaries that follow.

Traditional Yogurt 

Traditional Yogurt 5
Traditional-Yogurt

Just what is it? Whole, low-fat, or non-fat milk is used to make the unstrained yogurt that is considered the standard in the United States. Unstrained yogurt has less protein than strained yogurts like Greek yogurt, according to Rahaf Al Bochi, RD, CDN, owner of Olive Tree Nutrition and media spokeswoman for the Academy of Nutrition and Dietetics. The texture of classic yogurt is creamy and smooth.

Popular brands: Yoplait, Stonyfield, and Dannon.

Nutrition information: One 3/4 cup (6 ounces) of Dannon plain yogurt contains 80 kcal; 0 g fat; 0 g sat fat; 13 g carbohydrate; 10 g sugars; 0 g added sugars; and 8 g protein.

Common Ingredients: Cultured Grade A non-fat milk, food starch, and live yogurt cultures (including L. acidophilus) are what make up Dannon’s version of this recipe.

Greek Yogurt

Greek Yogurt
Greek Yogurt

Greek yogurt, to define it simply, is a rich and luscious variety of yogurt. Greek yogurt is thicker and richer in protein than regular yogurt because the liquid and whey are filtered out during the production process, according to Russender Powell, owner of The Nutrition Lady and registered dietitian nutritionist. 

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Hence, Greek yogurts often contain twice as much protein as conventional low-fat yogurt. In the dairy section, you may choose from full-fat, low-fat, or fat-free options.

Popular brands: Chobani, FAGE, and Dannon Oikos. 

Nutrition information: One 3/4 cup (6 ounces) of Dannon Oikos plain yogurt contains 100 kcal; 0 g fat; 0 g sat fat; 7 g carbohydrate; 7 g sugars; 0 g added sugars; and 18 g protein. 

Common Ingredients: Active yogurt cultures and Grade A cultured milk are what go into (Dannon Oikos) yogurt.

Icelandic Yogurt

Icelandic Yogurt
Icelandic-Yogurt

Skyr, the Icelandic name for yogurt, is a thick and creamy strained yogurt. Icelandic yogurt is more protein-dense than other yogurts since it requires nearly four cups of milk to produce just one serving.

Popular brands: Smári, Ísey Skyr, and siggi’s. 

Nutrition information: One ¾ (5.3-oz) cup of siggi’s plain skyr yogurt contains 100 kcal; 0 g fat; 0 g sat fat; 7 g carbs; 5 g sugars; 0 g added sugars; and 19 g protein.

Common Ingredients: (Siggi’s) Nonfat, pasteurized milk with naturally occurring, active microorganisms (S. thermophilus, L. delbrueckii subsp. bulgaricus, B. lactis, L. acidophilus, L. delbrueckii subsp. Lactis).

Australian Yogurt

Australian Yogurt
Icelandic-Yogurt

“Yogurt produced in Australia is unstrained. It’s usually sweetened with honey and prepared with whole milk. 

It has been compared to both Greek and regular yogurts in terms of its silky, creamy texture. As a result, its protein content is lower than Greek yogurt but higher than regular yogurt “Here’s what Al Bochi has to say.

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Popular brands: noosa and Wallaby. 

Nutrition information: One ¾ (5.3-oz)  cup of Wallaby plain yogurt contains 160 kcal; 8 g fat; 5 g sat fat; 8 g carbohydrate; 5 g sugars; 0 g added sugars; and 15 g protein.

Common Ingredients: (Wallaby) Cultured Pasteurized whole organic milk, live active cultures (L. acidophilus, L. bulgaricus, S. thermophilus, Bifidus, and L. Paracasei).

Yogurt is better tolerated by those who are lactose intolerant because of the presence of active microorganisms. Yogurt is a nutrient-dense, adaptable meal that comes in a variety of flavors and textures, making it a good option for diabetics.

Yogurt and other dairy products may help prevent metabolic syndrome, heart disease, and obesity. Yogurt can also help fill in the gaps in your diet by providing you with calcium, potassium, and vitamin D.

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