Wallaby Organic Aussie Greek Low
We love this Wallaby offering and Middleburg: It’s the perfect go-to Greek yogurt. Although Wallaby has both low-fat and non-fat Greek yogurt options, Middleberg recommends keeping some of that fat around. “Choose low-fat or full-fat versions over fat-free,” she says. Not only does fuller-fat dairy contain more nutrients, but those healthy fats will play a key role in helping your body absorb vitamins A, D, E, and K.
Bottom Line For People With Diabetes
As with so many other ethnic foods, healthy foods are available when going out to eat Greek. As long as you are able to familiarize yourself with the basic preparations, ingredients, and names on the menu you can easily make healthy selections. For people with diabetes its important to try to limit foods that are high in fat and carbohydrates, so ask your waiter for help if you are unsure of how something is prepared. You can always order appetizer portions instead of an entree to limit your portion size, and sharing is always encouraged! So whether you are a Greek food aficionado or someone who is trying Greek food for the first time, rest assured that you can enjoy a healthy meal while still sticking to your health goals.
What About Sweetened Or Flavored Yogurts
If you dont care for the flavor of plain yogurt, you might reach for a vanilla or lemon-flavored yogurt or a fruit on the bottom yogurt. Sugar and fruit add flavor. But beware: All of that flavoring, fruit and sugar comes at a calorie and carbohydrate cost. Lets take a look.
Take Yoplait Original Strawberry Banana Yogurt. A 6-ounce container has:
· 150 calories
· 6 grams of protein
· 2 grams of fat
Included in the ingredient list are reduced-fat milk, sugar, strawberries, banana puree and modified corn starch, all sources of carbohydrate. The carbohydrate content is considerable.
A light-style yogurt may be a better option. Note that there is no such thing as sugar-free yogurt. All yogurt contains sugar from milk otherwise, you wouldnt have yogurt! Here is Yoplait Light Strawberries n Bananas fat-free yogurt, also 6 ounces:
· 90 calories
· 5 grams of protein
· 0 grams of fat
The ingredients contain nonfat milk, modified cornstarch, strawberries, sugar and banana puree, which are sources of carbohdyrate. Extra sweetness comes from two non-caloric sweeteners: acesulfame potassium and sucralose.
Carbohydrate and calorie-wise the light-style yogurt is a better option. But not everyone cares for the flavor of nonnutritive sweeteners. Check out Chobani Strawberry Banana Greek Yogurt. A 5.3-ounce container has:
· 130 calories
· 11 grams of protein
· 2.5 grams of fat
It contains no artificial sweeteners but does have the added thickeners fruit pectin and locust bean gum.
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What Are The Best Choices
The best choices of fruit are any that are fresh, frozen or canned without added sugars.
- If choosing canned fruit, look for words like packed in its own juices,unsweetened or no added sugar.
- Dried fruit and 100% fruit juice are also nutritious choices, but the portion sizes are small so they may not be as filling as other choices.
Yogurt So Much More Than Just A Yogurt
Dont forget that yogurt can be used in lots of different ways to help compliment your gestational diabetes diet.
Yogurt is great for making dips, sauces, dressings and curries with! I also use it in quite a few of my GD UK recipes as shown below
- Lemon & Poppy seed Breakfast Muffins
- Blueberry Breakfast Muffins
Nutritional information for this article was accessed online on 14 June 2019. Please note that nutritional information and ingredients may change at any time and so it is always best to check the product label before purchasing.
Whilst over 100 brands of yogurts were checked and compared, this list is far from exhaustive as nutritional information for many brands are not available to check online and I cannot buy and check all yogurts!
Supporting local farmers
Many locally sourced and produced natural pasteurised yogurts will be suitable for a gestational diabetes diet to achieve optimal blood glucose control and so please remember to support your local farmers and producers.
References
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What Exactly Is A Great Yogurt For Diabetics
Like other dairy products, yogurt has a very low glycemic index .
It is, therefore a great food for diabetics. Before you buy yogurt, you should carefully read the label.
Essentially, the best yogurt for diabetics is the non-fator low-fat type.
It not only reduces the levels of LDL cholesterol in your blood but also cuts down on the overall calorie intake.
Since most of the yogurt brands on the market have lots of added sugar, you should be very careful what you buy.
The best is that which has no added sugar. You will still get a lot of carbohydrates in yogurt. So why should you buy the fruited yogurt or that into which toppings and granola have been added?
The best yogurt for diabetics is that which contains 15 grams or less in carbohydrates per serving. Even still, the low-fat, plain yogurt is the best.
If you must sweeten your yogurt, then to it with some peaches or berries. These also add some fiber to the yogurt, even as they help you to avoid added sugar.
One variety thats low in carbohydrates but high in protein is Greek yogurt. But that does not mean that all brands labeled Greek yogurt are good.
Some may end up having a high sugar content, which is why you should always check the labels. Also, the flavors may vary even within the same brand.
If you are more inclined towards the environmental protection bandwagon, then go for yogurt made from grass-fed cows. That is the surest way of satisfying both your palate and conscience.
Effects Of Probiotic Yogurt Vs No Yogurt
A 2016 study investigated the effects of probiotic yogurt consumption on various markers of health in people with type 2 diabetes.
Some of the participants who took part in the study ate a little less than two-thirds of a cup of probiotic yogurt per day for 8 weeks. Others consumed yogurt with a type of pumpkin or just pumpkin alone. A control group received dietary advice on managing diabetes but did not consume any yogurt.
Researchers tested each participants blood pressure and blood glucose levels at the start of the study, and again at the end. They also tested levels of fats and inflammatory markers in the blood. Inflammatory markers are chemicals in the blood that indicate inflammation in the body.
The participants who ate yogurt and yogurt and pumpkin showed a significant reduction in blood pressure. Their blood tests also revealed the following health improvements:
- a significant decrease in blood glucose levels
- significantly lower levels of the inflammatory marker CRP
- significantly lower levels of low-density lipoprotein or bad cholesterol
The control group did not show significant improvements in any of the above markers of health. The researchers concluded that consumng probiotic yogurt might be beneficial for people with type 2 diabetes.
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What Makes A Great Yogurt
Most dairy products have a low Glycemic Index . This makes them ideal for people with diabetes. To get the most out of your yogurt, check the labels before you purchase. If you want the gut benefits from the probiotics, choose a yogurt that contains live and active cultures.
Also pay attention to the Nutrition Facts label. Many yogurts have added sugars. Choose options that contain 10 grams of sugar or less. Yogurts that contain a total carbohydrate content of 15 g or less per serving are ideal for people with diabetes.
Look for yogurts that are high in protein and low in carbohydrates, such as unflavored Greek yogurt. Check labels clearly, since sugar content among brands and even among flavors within the same brand can vary drastically.
Greek? Icelandic? Australian? You may be wondering whether one style is more diabetes-friendly than others. The answer is all in the amount each type of yogurt is strained.
Yogurt Varieties And Origins
Just looking at the dairy aisle can make your head spin because these days, yogurt comes in so many varieties!
Theres Greek yogurt, classic yogurt, plain yogurt, flavored yogurt, yogurt with fruit, sugar free yogurt, and many other varieties of this creamy oh-so-good favorite.
Most of us know what yogurt is, but if you dont know how its made, its a pretty simple process.
Most yogurt starts out as plain cows milk or cream. Once lactic bacteria are added to the milk it begins to ferment, which gives yogurt its tangy, distinctive flavor. And makes it beneficial for your digestion, too!
For instance, you may have heard on advertisements that yogurt contains probiotics that strengthen your digestion. And this certainly is true strains of friendly bacteria like lactobacillus and acidophilus remain intact in the yogurt, even after processing. And these beneficial bacteria end up in your gut, promoting better health .
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Two Good Lowfat Greek Yogurt Strawberry Lower Sugar
Net carbs: 3 g
Review score: 4 stars
Overall, this is a pretty good low-carb yogurt. The texture is fairly creamy but I would like it to be a bit firmer. That could be a preference thing though. The taste was really good and I could clearly tell that it was strawberry yogurt.
Its sweetened with stevia and natural flavors but does not have any fruit pieces in it. That combination means that they have been able to keep the carb count amazingly low at only 3 grams per serving. Id say thats fairly unusual for a fruit-flavored yogurt.
It also has a very limited blood sugar impact. I did need a little bit of insulin to prevent a blood sugar increase, but I only needed ½ unit of rapid-acting insulin.
Since its Greek low-fat yogurt, the calories and fat are also low, while it packs 12 grams of protein, which makes it a good option for anyone wanting to limit their calorie intake.
Serving Sizes Versus The Nutritional Info
It is very unlikely that we actually consume only 100g of yogurt
A small pot of yogurt and the most common size multipack yogurts contain 120g 125g. A yogurt the size of a Müllerlight contains 175g. The big pots contain around 400 500g and the ones like the bucket of yogurt from Lidl contain 1kg!
Bear this in mind when selecting your yogurt and choosing how much to eat. When starting the diet and checking your tolerance, its best to start with a small amount and then increase the amount depending on your readings.
4 heaped tablespoons is a good starting point and is a very rough measure of 100g of yogurt
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Fermented Foods Such As Yogurt Or Curd Can Improve Your Gut Health As They Contain Good Bacteria Known As Probiotics Did You Know Which Version Of Yogurt Is Healthier For You If You Have Diabetes
New Delhi: Yogurt contains many essential vitamins and nutrients, including protein, calcium required for healthy bones and teeth. Research suggests that consuming fermented foods, such as yogurt and curd, can improve your gut health as they contain good bacteria, known as probiotics, which have been shown to protect against several conditions like diabetes and obesity. A 2017 review of studies published in the Journal of Nutrition found that having yogurt – whether plain or Greek – on a daily basis can help reduce your risk of type 2 diabetes by 14 per cent.
In fact, one study published in Evidence-Based Care Journal suggested that consuming three 100-gram portions of yogurt everyday can help lower blood glucose, cholesterol, and diastolic blood pressure in people with type 2 diabetes. Some research even suggests that including yogurt in your meal can help you to feel fuller, making it a great option to add to your weight loss diet. Choosing a low-fat or non-fat version of yogurt can be beneficial if youre trying to restrict your calorie intake. But, did you know which version of yogurt is healthier for you if you have diabetes? Read on below to find out! Read -;Body fat distribution and type 2 diabetes: 4 smart ways to get rid of abdominal fat and slim down quickly
Recipes With Greek Yogurt
Greek yogurt is an;excellent ingredient in different recipes. Use it instead of sour cream in dips or on baked potatoes. Chop in your favorite mix of herbs .
Try also this great dessert idea:
Take a teaspoon of honey and some chopped walnuts. Mix then with one serving of non-fat, plain Greek yogurt. If you want to, you can also add a drop of the extract of your choice in it, like almond or vanilla.
It will give you a delicious treat instead of any other alternative, for example, your favorite ice cream that has high sugar consistency.
What are your thoughts on regularly serving Greek yogurt as part of your daily diet? Share your thoughts below.
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Is Greek Yogurt Good For Diabetes 2
People with type 2 diabetes can consume Greek yogurt because it is rich in protein and contains healthy fats Type 1 and type 2 diabetics can enjoy eating greek yogurt since it has fewer carbohydrates than other yogurts such as whole milk or sour cream which may contain more sugars.
People who have been diagnosed with diabetes should consult their doctor before introducing any new food into their diet in order to establish whether they are able to eat greek yogurt safely.
The benefits are;
- Greek yogurt is high in protein, low in fat, less sugar, and contains a healthy amount of carbohydrates.
- The fact that it has a thicker surface is due to the straining to remove liquid whey. Ultimately, the process will increase the amount of protein per serving to remove carbohydrates.
- Greek yogurt is also rich in calcium which can help to prevent osteoporosis due to diabetes.
- With increased protein, you will feel satisfied and do not feel hungry.
What To Watch Out For
Calories and carbohydrates can also hide in extra toppings such as candies, nuts, and granola. These can contribute to blood sugar increases.
Youre better off choosing your favorite plain yogurt product and adding in the desired toppings yourself. That way, you can control the serving size and added sugars. Try a combination of fresh blueberries and sliced almonds. You can also add ground flax seed, chia seeds, and sliced strawberries.
As for artificial sweeteners, new research is leading experts to advise caution, especially for people with diabetes and insulin resistance. While they were originally marketed as a way to help people curb their sweet tooth and manage their weight, recent research suggests that artificial sweeteners may actually promote weight gain and changes in gut bacteria.
If you want to steer clear of artificial sweeteners, fresh fruit continues to be a healthier and more natural way of sweetening your yogurt. You can even mix in unsweetened applesauce as a quick way to naturally sweeten your yogurt.
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The Best Yogurts For Gestational Diabetes
Yogurt can be a great and quick breakfast, snack or dessert which can keep blood sugar levels lower and stabilised. However, yogurt can also be packed with refined sugars, fruit and cereals making them a terrible choice on a gestational diabetes diet.;So which yogurts are the best yogurts for us to pick?
*Since writing my original recommended yogurts page in 2016, many yogurts have been introduced onto the market and many older brands have reduced the amount of added sugar in their recipes. This means that the recommendations have changed slightly since I last reviewed best yogurts.
As per 3 of our 8 golden rules, were looking for yoghurts that are low in carbohydrates, high in natural fat, with good amounts of protein.
Dannon Oikos Greek Nonfat Yogurt Plain
If you’re choosing plain, Oikos gets the green light from us. Low sugar, high protein: that’s the winning combo in any yogurt. Just steer clear of their fruit flavors: Blackberry has more sugar than actual blackberries and Pomegranate uses questionable additives potassium sorbate and calcium lactate. As Middleberg explains, “These additives most likely contain synthetic pesticides. Potassium sorbate has been known to cause skin allergies like eczema and calcium lactate can lead to digestive issues.” Which doesn’t sound like great news if you’ve been searching, how to get rid of bloating.
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Kite Hill Vanilla Greek Style Almond Milk Yogurt
Net carbs: 4 g
Review score: 2 stars
I bought this in Whole Foods and its one of the nastiest things Ive ever tried to eat, so the low score is mainly based on taste. I cant provide any experience on how it impacts blood sugars as I didnt manage to eat more than a single teaspoon.
Its too bad as its one of few low-carb non-dairy options. Its made with almond milk, which means that its higher in calories and fat than most of the other low-carb yogurt options.
The Texture Makes It A Great Food Substitution
Greek yogurts thicker consistency lends itself to adaptations, such as chia seed puddings, smoothies, and popsicles. You could also make popsicles at home by freezing Greek yogurt with fresh fruit.
Alternately, you can use it as a topping on other foods. Use it as a substitute for sour cream on top of chili or baked potatoes, suggests Rumsey. Some people even enjoy substituting butter and mayo with Greek yogurt. Check out this two-ingredient banana pancake recipe from fitness blogger Remi Ishizuka that uses Greek yogurt, instead of cream, as a topping.
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