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Including small portions of yogurt in a diabetic-friendly diet can be a healthy choice when done correctly. Yogurt provides beneficial probiotics and nutrients, but portion control and choosing the right type are important for managing blood sugar levels.
Selecting the Right Yogurt
Opt for plain, unsweetened yogurt to avoid added sugars. Greek yogurt is a popular choice because it is higher in protein and lower in carbohydrates compared to regular yogurt. Check labels for added ingredients and choose options with minimal additives.
Portion Control Tips
Keep servings small, typically around 2 to 4 ounces (about 60 to 120 grams). Using a measuring cup or a small bowl can help manage portion sizes. Consuming yogurt as part of a balanced meal can also help regulate blood sugar spikes.
Incorporating Yogurt into Meals
You can add small amounts of yogurt to meals such as breakfast bowls, salads, or as a topping for fruit. Combining yogurt with high-fiber foods like berries or nuts can slow digestion and reduce blood sugar impact.
- Choose plain, unsweetened yogurt
- Limit servings to 2–4 ounces
- Pair with fiber-rich foods
- Avoid flavored varieties with added sugars