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Greek yogurt can be a nutritious option for people with diabetes when chosen and consumed appropriately. It provides protein, probiotics, and essential nutrients, but selecting the right type and portion size is important to manage blood sugar levels effectively.
Types of Greek Yogurt Suitable for Diabetics
Plain Greek yogurt without added sugars is the best choice for diabetics. It contains fewer carbohydrates and avoids the spikes in blood sugar caused by sweetened varieties. Full-fat, low-fat, and non-fat options are available, and the choice depends on individual dietary needs and preferences.
Reading Labels and Ingredients
Always check the nutrition label for added sugars and carbohydrate content. Look for products with minimal ingredients, ideally just milk and live cultures. Avoid flavored or fruit-added Greek yogurts that often contain added sugars, which can increase blood glucose levels.
Portion Sizes and Consumption Tips
Portion control is essential for managing blood sugar. A typical serving size is about ½ cup (125 grams). Pair Greek yogurt with non-starchy vegetables or nuts to enhance satiety and nutritional value without significantly increasing carbohydrate intake.
- Choose plain, unsweetened Greek yogurt.
- Limit serving size to ½ cup.
- Combine with fiber-rich foods.
- Avoid flavored varieties with added sugars.