Yogurt It does it all – this breakfast essential has helped people start their mornings for generations, and has made its way into so much more recipesIt can be turned into a quick snack in the middle of the day. Experts have discovered that the probiotics and nutritional content of some types of yogurt can help aid digestion, providing you with the protein needed to get you moving when you wake up, and one study published in International Journal of Obesity She revealed that some types of yogurt may help you lose weight.
While it seems like a cup or bowl of your favorite yogurt can do it all, not every variety is created equal. Some brands are finding ways to sneak in excess sugar and carbs by masquerading as added fruit or special flavors. While these types of sugar-filled yogurts are foolproof Cause high blood sugara variety of nostalgia you may remember from childhood take the cake when it comes to destroying your blood sugar all day long.
“The worst kind of yogurt that I advise diabetic patients to buy is Yogurt marketed to children. Smart marketing techniques such as advertising and packaging are effective ways to sell them to children and adults who love sweets.” Cheryl MusatoMS, RD, LDclinical dietitian and book author brain nutrition.
“Anyone trying to keep their blood glucose levels under control will struggle if they consume yogurts that are geared for children. These yogurts are usually high in sugar and low in protein, which is a bad combination for keeping blood sugar in check. Without enough protein and lots of carbohydrates,” he says. Musato: “Your blood sugar will rise, as there is little protein or fat to slow the absorption of sugar into the blood.”
“Kids love the ‘add-ons,’ like toffee bits or other candy bars inside yogurt that adults find appealing,” Musato adds. “So, stay away from baby yogurt Avoid high blood sugar. “
Anyone who loves a cup of multi-colored yogurt full of candy may have a hard time adjusting, but choosing the right amount or type of yogurt can play a major role in keeping you healthy. When it comes to choosing the right variety, you can’t go wrong with checking the ingredients first.
“I always recommend reading the Nutrition Facts label,” Musato says. “Actually, don’t buy a Yogurt brand without reading the label. The best yogurts to choose from are those with no more than 10 grams of total sugar and no more than 15 grams of total carbohydrates per serving.”
If you can eat yogurt with very little sugar, there’s one type in particular that always beats the competition when it comes to choosing the best nutrition.
“Greek Yogurt It is what I always recommend to my patients,” explains Musato. Choose Greek yogurt that’s high in protein at least 10 grams per serving and low in carbohydrates — ideally, no more than 10 grams per serving. Protein-rich foods break down more slowly, making a person feel fuller for longer. In addition, protein helps slow down the digestion of carbohydrates and delays their absorption into the blood. It’s a win-win for anyone with diabetes – protein controls hunger and prevents high blood sugar.
If you don’t like Greek yogurt, it may seem like you don’t have many great options in front of you. Fortunately, you can keep an eye out for healthier options and treat yourself to a variety of yogurts that get rid of sugar and still taste great.
Eric Barjanier is a health and food writer. Read more