Flavored yogurt can still be a good choice for people managing their blood sugar levels despite containing added sugars, according to dietitians.
The effect the food has on blood glucose depends on the specific composition of the product, the portion size, and the other foods eaten alongside it, according to the health publication Verywell Health.
Dietitian Amy Brownstein said that flavored yogurt can be an effective option for controlling blood sugar levels.
Regularly eating yogurt has been linked to either a neutral or beneficial effect on blood sugar regulation, and a lower risk of developing type 2 diabetes over time.
Type 2 diabetes is a chronic condition that affects how the body processes blood sugar, or glucose. People with the condition often need to carefully monitor their carbohydrate and sugar intake to prevent harmful spikes in their blood glucose levels.
The US Food and Drug Administration has established a qualified health claim stating that eating at least two cups, or three servings, of yogurt a week may reduce the risk of developing type 2 diabetes. This official claim does not distinguish between flavored and plain yogurt.
The Food and Drug Administration is the federal agency responsible for protecting public health in the United States by regulating food safety, dietary supplements, and pharmaceutical drugs.
How yogurt affects blood sugar
Dairy yogurt contains carbohydrates in the form of lactose, a naturally occurring sugar found in milk. When eaten, these carbohydrates are broken down into glucose, which causes blood sugar levels to rise.
However, a review of yogurt's effect on diabetes found that the protein, fat, nutritional composition, and fermented structure of yogurt can slow down the digestive process. This helps to blunt the glucose spike, meaning blood sugar levels change more gradually than they would after eating the same amount of fast-digesting carbohydrates.
The exact impact on markers of chronic disease risk in adults depends on the amount of added sugar, the type of sweetener used, and the amounts of protein, fiber, and fat in each serving. A person's overall diet and total daily intake of added sugars also play a significant role.
Flavored yogurt has the potential to raise blood sugar more sharply than plain yogurt if it contains high amounts of added sugar, because this increases the total carbohydrate content. The body's response will depend heavily on the ratio of carbohydrates to protein in the specific yogurt, the size of the portion, and the other foods included in the meal.
Nutritional content of flavored yogurt
According to data from the US Department of Agriculture, one cup, or about 227 grams, of low-fat strawberry Greek yogurt contains 257 calories and 20 grams of protein.
Greek yogurt is strained to remove much of its whey, resulting in a thicker consistency and a higher protein concentration than regular yogurt. The US Department of Agriculture is the federal executive department responsible for developing and executing laws related to farming, forestry, rural economic development, and food.
The same 227 gram serving contains 30 grams of carbohydrates, including 27.5 grams of total sugar and 2.5 grams of fiber. It provides 6.5 grams of fat, of which 4 grams are saturated.
In terms of minerals, the serving delivers 316 milligrams of potassium, 216 milligrams of calcium, and 81 milligrams of sodium.
These nutritional values can vary significantly depending on the fat content, the type of yogurt, whether it is dairy or plant-based, and the amount of added sugar in the flavoring.
Choosing the right yogurt
To better control blood sugar levels, experts recommend choosing yogurts with a high protein content of at least 10 grams per serving. Consumers should compare nutritional labels and select products with the lowest amount of added sugar.
Dietitians advise pairing flavored yogurt with sources of fiber, such as fresh berries or chia seeds, to further slow digestion.
Chia seeds are small, nutrient-dense seeds from the Salvia hispanica plant, widely consumed for their high dietary fiber and omega-3 fatty acid content.
It is also important to control portion sizes and avoid adding sweet toppings like granola, dried fruit, or sweetened nuts and seeds. These additions can rapidly increase the overall sugar and carbohydrate load.
The Ukrainian news agency UNIAN has previously highlighted seven popular breakfast foods that are often considered healthy but can cause sharp increases in blood sugar levels.
UNIAN is a Ukrainian news agency based in Kyiv that publishes political, business, and entertainment news.
Dietitians have also identified three specific dishes that raise blood sugar more than cake. According to experts, people should avoid putting these dishes on their plates, particularly in the evening.
