Yogurt is a good source of Calcium, Vitamin D, Vitamin C, Zinc, Potassium, Lactic acid and Probiotics. Recent studies also show that Yogurt can help reduce inflammation and improve blood sugar control very well. Because of its nutritional benefits, nutritionists often advise sick people to eat them as part of a healthy diet.
Diabetes is a common disease now aday. Many patients feel extremely worried by its complications. With this disease, patients need to have a reasonable diet. Supplements the body with essential nutrients. In particular, patients need to consider and combine dishes to suit each other. Avoid hyperglycemia in the blood. However, not all patients can know which foods are suitable for themselves. Although Yogurt is very good for human health.
Diet for patients with diabetes is extremely important. If you choose the wrong foods, it will easily raise blood sugar. Causes many other dangerous complications. So can people with diabetes eat Yogurt? Is eating them which is beneficial or harmful for Diabetics?. This issue will be answered in detail in the article below.
1. Eating Yogurt helps to avoid Diabetes
Eating Yogurt every day which can help reduce the risk of type 2 diabetes, according to a new study. Really, do you believe that?.
Research shows that people consume a variety of low-fat fermented dairy products like Yogurt. Fromage frais and low-fat cheeses, generally 24% less likely to be affected than others. When studied separately, it has been shown to reduce the risk of type 2 diabetes by about 28%. With the highest efficiency when eating about 4~5 boxes (box of 125 g) per week.
“The data we gathered showed that eating Yogurt has a significant benefit in reducing the risk of diabetes,” Dr. Frank Hu said, a professor of nutrition and epidemiology at the School of Public Health. Harvard (USA) and author of the study. According to CBS News on November 25, to arrive at the above conclusion, Hu’s team combined the results of three previous major studies. They conducted over 51,000 people, 121,000 people and 117,000 people respectively. They found that there were about 15,000 cases of type 2 diabetes.
When they looked at the total amount of milk these people consumed, they found they did not reduce their risk of diabetes. However, with Yogurt, they found they were linked to an approximately 17% reduction in the risk of disease. Next, they combined the results with other studies on the association between dairy foods and type 2 diabetes, and found that eating one serving of them per day reduced the risk of the disease by 18%.
Currently, researchers do not know why Yogurt can help reduce the risk of diabetes, but many experts believe that the beneficial bacteria in which (also known as “good” bacteria) did it instead. Change the environment in the gut in a beneficial way, helping to reduce inflammation and improve the production of hormones that affect appetite control.
The team also noted that people should not consider Yogurt as a “Miracle” that can cure or prevent diabetes, but only as a factor in reducing the risk of disease.
“Our message is that everyone should pay attention to their diet. Nothing can replace a healthy diet and maintain a healthy body weight,” Hu said.
2. Yogurt helps control Blood Sugar
As for Yogurt, this is a very healthy food for the digestive system, it provides the body with beneficial bacteria, helping to absorb nutrients well. In people with diabetes, one of the causes of high blood sugar is the lack of beneficial bacteria in the digestive system. So, the daily use of them is recommended by experts for both normal people and sick people.
Many studies have shown that eating it does not cause serious health effects. On the contrary, it is very beneficial for Diabetics. The sugar content of them is very low and is unlikely to cause hyperglycemia. Diabetics should also be careful about eating in moderate amounts. With high nutritional content, it helps strengthen the body’s resistance and immune system.
The Probiotics in them can help reduce inflammation very effectively. Doctors recommend that it has part of a healthy diet. It is a good source of Calcium, Vitamin D, Vitamin C, Zinc, Potassium, Lactic acid and Probiotics. Research has also shown that Probiotics or “beneficial bacteria” in Yogurt can help reduce inflammation.
One of 17 randomized controlled trials investigated the relationship between the Probiotic Yogurt and blood glucose control. The review showed that Probiotics significantly reduced fasting blood sugar and fasting plasma insulin (FPI) levels. Lower levels of FPI indicate more effective glycemic control.
People with type 2 diabetes have an increased risk of inflammation in the body. Chronic inflammation can increase your risk of certain complications, such as heart disease and stroke. The types of bacteria work to effectively support the stomach’s activities to limit the development of toxins that cause obesity in the body. Therefore, diabetics can completely rest assured to use ones every day to help control diabetes most effectively.
However, to stay healthy, people with diabetes can use Yogurt without sugar. Or skim Yogurt to not affect blood sugar and your health status.
3. The Effect of using Yogurt compared to not using it
One study had the effect of consuming Probiotic Yogurt on various health markers in people with type 2 diabetes. Some study participants ate at least two-thirds of a Probiotic Yogurt daily for eight consecutive weeks. Others consumed it in combination with a pumpkin or just pumpkin. A third group, who received dietary advice for diabetes management, did not consume any amount.
Researchers examined each participant’s blood pressure and blood sugar levels at the start of the study and after the study ended. They also checked for fat levels and markers of inflammation in the blood.
Participants who ate Yogurts and Yogurts with pumpkin combinations showed a significant reduction in blood pressure. Their blood tests also showed the following health improvements:
- Significantly reduces blood sugar
- Significantly lower levels of inflammatory signs “CRP”
- Significantly lower levels of low density lipoprotein (LDL) or “bad” cholesterol.
The 3rd group did not consume Yogurts: no significant improvement in any of the above health markers showed. The researchers concluded that it controls blood sugar. Yogurts, in particular, contain probiotics which may be beneficial for people with type 2 diabetes.
4. The difference between Probiotics Yogurt compared to Regular Yogurt
Probiotic Yogurt contains active ingredients, cultured live. The number and types of “healthy” bacteria can vary significantly between brands. However, Yogurt with Probiotics usually contains more beneficial bacteria than regular ones.
A recent study suggests that Yogurts with Probiotics may have significant health benefits over Regular Yogurts for people with type 2 diabetes.
The study included 58 participants who were overweight or obese. For more than 8 weeks, a group of participants ate just over one cup of Probiotic Yogurt per day. Another group ate the same amount of Regular Yogurt each day.
Participants who ate Yogurts with Probiotics showed a significant reduction in one of the three inflammatory markers tested. They also showed a significant decrease in blood glucose levels. Volunteers eating Regular ones did not show these effects. The researchers concluded that consuming Yogurt containing Probiotics could help control inflammation. This, in turn, can help reduce your risk of diabetes complications.
Do you want to make Probiotics Yogurts by yourself?. Refer the book how to make them easily: Homemade Yogurt & Kefir: 71 Recipes for Making & Using Probiotic-Rich Ferments
5. Which are the best Yogurts?
There are different types of milk products available. The examples below are also available with probiotics supplements:
- Organic Yogurt is made with organic milk and possibly other organic ingredients.
- Yogurt without sugar
- Vegan Yogurts (for example, soybeans, almonds, cashews, hemp, oats, flaxseed and coconut milk yogurt).
- Vegan Yogurts, nutritionally equivalent to traditional Yogurt and may or may not contain calcium and vitamin D.
- Most of these Yogurts are available in both flavored and unflavored. The fat content of these products can range from 0% fat to fat versions or whole milk.
- Greek Yogurt: This is a good Yogurt that is easy to digest when eaten. The protein content of yogurt is 2 times higher than that of Regular Yogurt. You can buy it at supermarkets or made by you, it is very easy to do with this book: The Greek Yogurt Cookbook: Includes Over 125 Delicious, Nutritious Greek Yogurt Recipes
As recommended, people with diabetes should choose yogurt products that are flavorless and with no fat or low fat. Although these products contain fewer calories and less fat per cup, they may contain added sugar.
You can add any of the following healthy ingredients to plain Yogurt to improve its flavor:
- Nuts (Almond, Cashew nuts, Macadamia…)
- Free or reduced sugar oats
- Fresh fruit, especially berries
Although Yogurt contains many health benefits, people should take care not to overeat. Eating too much them adds calories and fat to your diet. Most guidelines recommend 2 boxs per day of dairy products.
Some manufacturers also add sugar or salt to their products to improve flavor. You may be tempted to buy yogurts that contain healthy-sounding ingredients, such as oats and fruit. However, these types can contain significant amounts of total carbohydrates and added sugar. Usually it is best to avoid Yogurt products that contain additional ingredients. Be sure to check the product label if in doubt.
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