The #1 Dairy Product for Better Blood Sugar, According to Dietitians
If you're looking to manage your blood sugar, what you put on your plate truly matters. Stabilizing blood sugar levels isn't just about avoiding energy spikes or crashes; it's at the heart of supporting your long-term health, mood and even concentration throughout the day. The decisions you make in the kitchen can have a real impact on your body's ability to keep your blood sugar in check.
Generally, dairy is a great addition to a diet focused on supporting healthy blood sugars. But with so many options in the dairy aisle, choosing the right one can feel overwhelming. Is milk the best bet? Should you go for cheese? Or is there a clear standout? To settle the debate, we reached out to leading dietitians for their expert advice. Their answer was clear: yogurt is the #1 dairy product they recommend for better blood sugar.
Curious why yogurt gets their vote? Read on to discover what makes it their top pick.
Why We Love Yogurt for Better Blood Sugar
Packed with Gut-Healthy Probiotics
Yogurt is one of the best dietary sources of probiotics, which are live, beneficial bacteria that support gut health. But what does gut health have to do with blood sugar? A lot, as it turns out. Research suggests that a healthy gut microbiome may help regulate blood sugar by improving insulin sensitivity and reducing inflammation.
Probiotics (like those found in yogurt) can promote a diverse and balanced gut microbiota, which plays a role in how your body processes and absorbs nutrients. Look for labels that mention "live and active cultures" to ensure you're getting a good dose of these beneficial bacteria in every serving. Toby Amidor, M.S., RD, CDN, FAND, notes that "consistent, beneficial associations were observed between fermented dairy foods and reduced risk of breast and colorectal cancer, type 2 diabetes, CVD and improved weight maintenance, bone and gut health."
Rich in Protein for Better Satiety
Protein is a macronutrient that plays a role in blood sugar control. It slows the digestion of carbohydrates, resulting in a more gradual release of glucose into the bloodstream. Data has shown that high-protein diets can be beneficial for managing blood sugar. Yogurt, particularly Greek yogurt, is an excellent source of high-quality protein. For example, a single serving of plain Greek yogurt can contain anywhere from 15 to 20 grams of protein.
"Yogurt is great for blood sugar because it covers all the bases of helping prevent blood sugar spikes," shares Amanda Sauceda, M.S., RD. She highlights that yogurt is not only a great source of protein, but also "pairs well with fiber-rich foods like fruits and vegetables." This means that combinations like breakfast yogurt parfaits and savory yogurt-based dips are both tasty and beneficial for steady blood sugar.
A Versatile Base for Balanced Meals
Yogurt's versatility makes it easy to incorporate into a blood sugar–friendly diet. Whether you're adding it to smoothies, using it as a base for savory dips or topping it with fresh berries and nuts, yogurt can be adapted to suit your taste preferences and nutritional needs.
Adding fruit with a low glycemic index (like berries or apples) along with healthy fats like chia seeds or nut butter can turn a plain bowl of yogurt into a balanced meal or snack. This combination of carbs, protein and healthy fats is ideal for keeping blood sugar levels steady.
Helps Regulate Appetite
One challenge in managing blood sugar is avoiding high-added-sugar snacks that may cause blood sugar spikes and crashes. Thanks to yogurt's high protein content and ability to promote satiety, this food may help curb your desire for a midday or late-night sweet bite. Amidor cites research showing that eating yogurt was linked to a lower risk of type 2 diabetes. She adds that, in one study, "eating just 80 grams of yogurt every day was linked with a 14% lower risk for type 2 diabetes."
When it comes to the yogurt you choose, there are some tips to consider for better blood sugar management. "Choose plain, unsweetened yogurt without added sugar and feel free to top your yogurt with berries and walnuts, for a boost of natural sweetness, fiber and healthy fat," advised Lisa Young, Ph.D., RD. You can also add a dash of cinnamon or splash of vanilla to make the base even more flavorful.
Other Tips for Healthy Blood Sugar
While yogurt is an excellent addition to your diet, it's not the only strategy for maintaining healthy blood sugar levels. Consider these additional tips to support your overall health:
Eat balanced meals: Combine complex carbohydrates, lean protein and healthy fats at every meal to slow glucose absorption and prevent blood sugar spikes.
Choose whole grains: Opt for whole grains like quinoa, brown rice or oats instead of refined grains to provide lasting energy and stabilize blood sugar.
Stay hydrated: Drinking enough water supports healthy kidney function, which helps flush excess sugar from your bloodstream.
Exercise regularly: Physical activity can improve insulin sensitivity, making it easier for your body to transport glucose into cells for energy.
Manage stress: Chronic stress can elevate cortisol levels, which may interfere with blood sugar regulation. Practices like meditation or yoga can help reduce stress and balance your hormones.
Our Expert Take
Yogurt stands out as the #1 dairy product for better blood sugar management, thanks to its low glycemic index, gut-healthy probiotics, high protein content and abundant calcium and vitamin D. In fact, the science supporting yogurt's benefits is stronger than ever. In March 2024, the FDA announced a new qualified health claim recognizing the association between yogurt consumption and a reduced risk of type 2 diabetes. This claim is based on an extensive review of research, highlighting yogurt's unique role in supporting better blood sugar outcomes.
That said, it's important to remember that no single food, no matter how healthy, is a magic bullet. Blood sugar management requires a holistic approach, including a balanced diet, regular exercise and stress management. When choosing yogurt, opt for a variety with no added sugar and pair it with whole, nutrient-dense foods like fruits, vegetables and nuts for the best results. Together, these choices can set you on the path to improved health and well-being.
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