Ask the Dietitian: Is Yogurt Good for Diabetes?

Yogurt is nutrient-packed — teeming with vitamins, minerals, protein, and gut-friendly probiotics. It may also help lower blood sugar.

The Food and Drug Administration (FDA) recently decided to allow yogurt manufacturers to say that eating at least 2 cups of yogurt per week may reduce the risk of developing diabetes.

But what does this new label claim mean for people who already have diabetes?

Yogurt has been linked to several health benefits, including protecting against bone-related disorders and promoting digestive health. And yes, It may also help reduce high blood sugar levels and support overall blood sugar regulation.

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Is yogurt good for diabetes?

The answer is yes, though it probably depends on the type. Some yogurts are full of added sugar. Greek yogurt, in particular, is high in protein. Be sure to read the nutrition facts label. Also, look for the Live & Active Cultures (LAC) seal, which tells you the yogurt contains high levels of probiotics.

Probiotics enhance your body’s sensitivity to insulin and encourage the growth of gut bacteria that may improve blood sugar levels.

While some research findings suggest that yogurt may support overall health and blood sugar regulation in people with diabetes, that doesn’t mean you have to add yogurt to your diet to improve your blood sugar management.

It’s your diet as a whole that makes the biggest difference in health and disease risk and blood sugar regulation.

For some people, yogurt may be a good choice. But if you don’t like yogurt or can’t tolerate dairy products, don’t worry. You can eat other foods that are high in protein, probiotics, and fiber, to improve your health and blood sugar levels.

Can yogurt boost gut health?

Yogurt and other fermented dairy products, such as kefir, have been recommended to boost digestive system health.

Improving your gut health could benefit your blood sugar regulation, support a healthy immune system, and prevent or reduce digestive issues such as constipation and diarrhea.

Some types of yogurt are good sources of probiotics, which are live microorganisms that offer health benefits. One 2017 study suggests that eating yogurt could boost gut health by increasing the number of beneficial bacteria and improving gut bacteria diversity — a sign of an overall healthy gut.

Another study from 2022 found that people who regularly ate yogurt had higher levels of certain beneficial probiotic bacteria in their guts — including Streptococcus thermophilus and Bifidobacterium animalis subsp. lactis — than people who didn’t eat yogurt regularly.

Eating more fermented foods in general, such as kefir, yogurt, and sauerkraut, supports the growth of beneficial bacteria, according to one 2019 review. The researchers reported that fermented foods improved symptoms of digestive conditions such as irritable bowel syndrome and protected against an imbalanced gut.

But don’t assume that all yogurts are a good source of probiotics. Look for products with a Live & Active Cultures (LAC) seal. Yogurts with this seal have at least 100 million cultures per gram of yogurt.

This seal is voluntary, and some yogurts contain live and active cultures but don’t carry the LAC seal. But in general, yogurts with “live and active cultures” on their label are a good source of gut-supporting bacteria.

What’s the best type of yogurt for diabetes?

There are a ton of yogurt options out there, and not all yogurts are blood sugar-friendly.

Greek yogurt

Unsweetened Greek yogurt is an excellent choice for promoting blood sugar regulation. Greek yogurt contains more than twice as much protein as regular yogurt. For example, a 100-gram serving of plain nonfat Greek yogurt contains 10.3 grams of protein, while the same serving of plain nonfat regular yogurt contains just 4.2 grams.

The authors of a 2021 study noted that protein is one of the most important nutrients for blood sugar regulation because it slows down digestion, slowing the release of sugar into your bloodstream, and increases insulin secretion, which helps your cells absorb blood sugar.

This is why high protein diets have been helpful for some people with diabetes.

Unsweetened yogurt

It’s always best to choose unsweetened yogurt since flavored yogurts can contain multiple teaspoons of added sugar per serving. For example, one 6-ounce container of Yoplait Original Red Raspberry yogurt contains more than 3 teaspoons of added sugar.

According to a 2023 study, diets high in added sugar are linked to a number of health issues, such as type 2 diabetes, fatty liver disease, and heart disease.

Takeaway

Yogurt, especially unsweetened Greek yogurt, may be a good choice for supporting blood sugar regulation and improving other aspects of health if you have diabetes.

But you don’t have to add yogurt to your diet to improve your blood sugar levels. No one food can drastically improve your blood sugar, and it’s best to focus on your overall dietary intake.