Yogurt does it all – this breakfast staple has helped people start their mornings for generations, it has made its way into tons of recipes, and can make a quick midday snack. Experts have even found that probiotics and the nutrient content of some yogurts can help improve digestion, provide you with the necessary protein to get you moving when you wake up, and one study published in the International Journal of Obesity suggests that some types of yogurt may even help you lose weight.
While it may seem like a cup or bowl of your favorite yogurt can do it all, not all varieties are created equal. Some brands find ways to add extra sugar and carbs through added fruit shapes or special flavors. Although these types of sugar-filled yogurt are guaranteed to notice your blood sugar spikeOne nostalgic variation you may remember from childhood is the cake when it comes to ruining your blood sugar for the day.
“They are the worst yoghurts I recommend to patients with diabetes to buy yogurt marketed to children. Clever marketing techniques such as advertising and packaging are powerful ways to sell to children and adults with a sweet tooth,” says Cheryl MussattoMS, RD, LDclinical dietitian and author The Nutritional Brain.
“Anyone trying to keep their blood glucose levels under control will struggle if they are eating yoghurt aimed at children. These yoghurts are usually high in sugar and low in protein, a bad combination for blood sugar which keep in check. Without adequate protein and too many carbs. , a person’s blood sugar will rise, because there is not much protein or fat to slow down the absorption of sugar in the blood,” says Mussatto.
“Kids like the ‘add-ons,’ like pieces of toffee or other pieces of candy within the yogurt that even adults find attractive,” says Mussatto. “So, stay away from yogurt for babies avoid blood sugar spikes.”
Anyone who loves a cup of colorful yogurt filled with candy may have a hard time adapting, but the right amount or the right type of yogurt can play a big role in keeping you healthy. When choosing the right variety, you can’t go wrong by examining the ingredients first.
“I always recommend reading the nutrition facts label,” says Mussatto. “Indeed, don’t buy a brand of yogurt 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 stomach yogurt with very little sugar, there is one type in particular that always blows away the competition when it comes to eating the best nutrition.
“Greek yogurt It’s what I always recommend to my patients,” explains Mussatto. “Choose Greek yogurt that is high in protein of at least 10 grams per serving and low in carbs – ideally no more than 10 grams per serving. Foods high in protein break down more slowly, making you feel fuller for longer. In addition, protein helps slow the digestion of carbs and slows their absorption into the blood. It’s a win-win for anyone with diabetes—the protein controls hunger and keeps blood sugar from spiking.”
If you don’t like Greek yogurt, it may seem like you don’t have many great options. Fortunately, you can look out for healthier options and treat yourself to a variety of yogurts that dissolve the sugar and still taste great.
Erich Barganier is a health and food writer. Read more