The #1 Best Yogurt For Diabetes Says Dietitian
Yogurt is a great breakfast or snack option. Its versatile and easy to eat at home or on the go. For people with diabetes, yogurt can be a good addition to your diet. Research shows that yogurt may benefit those with diabetes as well as prevent those without the disease from developing it thanks to the fermented dairy products concentration of probiotics, or live active cultures. Studies show that probiotic-rich yogurt can benefit blood glucose levels in patients with diabetes, and it may play a role in reducing the risk of developing type 2 diabetes by improving glucose metabolism.
cultures, aka probiotics, are termed healthy bacteria that help to keep our body healthy and working well, shares Amy Kimberlain, RDN, CDCES, a registered dietitian and Academy Media Spokesperson for the Academy of Nutrition and Dietetics. Most yogurt contains live, active bacteria cultures and would indicate so on the label. Some of the alternative milk yogurts may not, so its important to check and not consider it a given.
Beyond its probiotic benefits, yogurt is also considered to be a good source of protein, calcium, and potassium, says Kimberlain.
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General Guidelines To Choosing A Healthy Snack Bar
There is no real science behind this, rather just trial and error and professional opinion. I tell my patients to aim to keep the counts close to this:
- Sugar content less than 10 grams
- Carbohydrates less than 30 grams
- Protein at least 5 grams
- Fiber at least 3 grams
- Calories less than 250
- If you need a bar that’s gluten-free, vegan, or nut-free, make sure you read ingredients carefully.
Keeping snacks to about 250 calories or less can help to prevent weight gain and keep your metabolism revved up.
Best Granola Bar To Lower Blood Sugar
Weight loss and healthy eating are best for lowering blood sugar. A granola bar can further help by being high in dietary fiber. According to research published in PLOS Medicine, individuals who consumed at least 35 grams of fiber each day had glycated hemoglobin that was 3.1% lower compared to that of people who had less than 19 grams of fiber daily.
Granola bars with oats, seeds, and nuts are likely higher in fiber than bars with white rice or chocolate. If you want to try making your own, flax seed, sunflower seeds, and brown rice or whole-wheat flour can add fiber. Mayo Clinic offers this recipe for muesli breakfast bars.
What Makes Yogurt Yogurt
Live, active bacterial cultures. They ferment the milk, and in the fermentation process, some of the sugar is converted to lactic acid, creating a tart flavor and a thicker consistency.
Not all yogurts contain live, active cultures though. If the yogurt is later heat-treated, the beneficial microbes are killed and offer you no benefit. Look at the label for the names of the cultures used or for the Live and Active Cultures seal from the International Dairy Foods Association. The seal is voluntary, and the manufacturers pay to put it on their products. Thus, not all yogurts with probiotics or live, active cultures will sport the seal.
Strawberry ice pops made with fresh strawberries and plain Greek yogurt
For more about picking a probiotic supplement or choosing yogurt with probiotics, check out this interview with an industry expert.
Low Karb Keto Nut Granola
Attention carb-cutter chocoholics: there’s a granola for you, too, and it’s the keto nut granola from Low Karb. It’s only three net carbs for each cup serving, and Palinski-Wade says the nuts and seeds provide a filling source of fiber and protein while the cacao helps satisfy cravings for sweets without a large amount of added sugar.
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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 .
Breakfast And Blood Sugar
Research shows that starting the day with a higher-fat, higher-protein, lower-carbohydrate breakfast can help stabilize blood sugar levels and control weight in people with diabetes. Protein and fat help fill you up. And this means you’re likely to eat fewer calories throughout the day.
In addition, high blood sugar in the morning is common among people with diabetes. Blood sugar may also rise after breakfast, which can cause a vicious cycle: High blood sugars may cause you to crave more carbohydrates, and eating more calories and carbohydrates can cause your blood sugar to rise.
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The 10 Best Granolas To Buy
Of course, not all granolas are created equal. If you still love the crunchy and versatile food, no need to worrywe’ve compiled a list of the best granola money can buy. These bags of low sugar granola focus on natural ingredients and are much better than the average mix.
Ready to shop? The healthiest granolas on our list use whole, natural ingredients, are low calorie, and use little added sugar.
Here are 10 of the healthiest granolas at the supermarket.
How To Choose Yogurt
Yes, there are some major benefits to eating yogurt, but not all versions fit the bill. When it comes to yogurt and diabetes you need a version that contains live and active cultures. That tells you that it has an abundance of probiotics.
At the same time, you should choose yogurt that is low in added sugar. The ideal option contains less than 10 grams of sugar and fewer than 15 grams of carbohydrates per serving. Those high in protein are also a good choice. Unflavored Greek yogurt is probably the best choice.
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Celery Sticks And Nut Butter
Dipping celery sticks in nut butter, such as peanut butter, is another satisfying snack to keep you energized until your next meal. Celery sticks are naturally very low in calories and carbohydrates.
One cup of raw celery provides:
- Carbohydrates: 6.2g
Popcorn is low in calories, which can support a healthy weight and overall management of type 2 diabetes. It also contains fiber, which can help you feel full and consume fewer calories throughout the day, also helping with weight management .
Because the majority of calories in popcorn come from carbohydrates, be sure to measure your portions and limit yourself to three cups, which provides around 18.6 grams of carbohydrates.
Benefits Of Granola For Diabetes
According to two experts, the quantity of the Granola you consume and the granola type you purchase may both affect how beneficial it is. Individuals most often utilize Granola on the go and hikers, campers, and outdoor-oriented individuals who dont want to worry about crushing anything they plan to eat since they wont have a refrigerator for their food.
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Can A Diabetic Eat Granola
Yes, a diabetic person can eat granola.
Granola contains fiber, protein, carbohydrates, and healthy fat. Granola comes in various flavors and ingredients. Diabetics should consume sugar-free granola, the same applies if you are taking granola bars.
According to the American Diabetes Association, individuals should consume about 15 to 20 grams of carbohydrates per snack.
A typical low sugar granular bar has 10g protein, 3-gram saturated fat, and 15 to 20-gram carbohydrate. You can get a granola bar that is filled with fiber, protein-rich flax seed, yogurt, and almond.
Buying granola with oats seeds, and nuts have higher fiber than those with chocolate or white rice.
What Fruits Are Good For Diabetes And Which Should You Avoid
Fruit often gets a bad rap due to its carb content, but this food group can actually be great in a diabetes diet when chosen wisely and eaten in moderation. In particular, fruit can be a great replacement for unhealthy processed sweets, such as pastries, cakes, and cookies, while providing disease-fighting antioxidants, vitamins, minerals, and satiating fiber to boot.
But just as with grains, its important to roll out your carb-counting skills when noshing on natures candy. The ADA notes that a small piece of whole fruit or ½ cup of canned or frozen fruit typically contains 15 g of carbs, while fruit juice a less ideal source of fruit for diabetes can have that much in 1/3 to ½ cup.
Also, dried fruit may not be the best way to get your fix. Because so much water is removed, a serving of this variety is much smaller and usually less filling than whole fruit the ADA warns that just 2 tablespoons of raisins contains the same 15 g that a small piece of whole fruit contains!
Same goes for canned fruit: This variety often contains sugary syrup at a high concentration, which should be avoided at all costs. Instead, look for terms like packed in its own juices, unsweetened, or no added sugar, the ADA says. Trendy juices are similarly less than ideal, as theyre stripped of the beneficial fiber that youd find in whole fruit with the skin on.
You have many fruit choices at your disposal, according to the ADA. Best options for fruit include:
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How To Pick The Healthiest Granola
Like choosing other packaged foods, make sure to carefully read the ingredient and nutrition labels of granolas youre considering buying.
Pay attention to the sugar content and how many different types of sugars are added, including those under the names:
Some things to look for in healthy granola include:
- Low sugar content Its OK if granola contains a small amount of sugar, but ideally you want to the amount to be about four grams or less of added sugar per serving. Opt for types made with natural sweeteners like fruit, honey or maple syrup.
- High fiber content A good way to tell if granola is made with quality ingredients is to check the fiber. Look for types that provide three to five grams of fiber per serving.
- Recognizable ingredients Look for brands that have straightforward ingredients, such as oats and fruit, but no artificial ingredients you dont recognize. Other healthy ingredients can include cinnamon, vanilla, almonds, walnuts, puffed brown rice, wheat germ, wheat bran, cocoa, and chia, flaxseed, hemp, sunflower and pumpkin seeds.
- Unrefined fats/oils The healthiest granolas contain a small amount of oils like olive oil, coconut oil or canola oil but do not contain trans fats.
- Grain-free/gluten-free options If you follow a low-carb or Paleo diet, opt for low-sugar granolas that contain no grains at all, such as those made with nuts and seeds instead of oats. This is also a good option if you follow a gluten-free diet.
Processed Versus Whole Foods
Before you even get a chance to check the sugar content and list of ingredients, the first red flag you may notice with store-bought granola and cereal bars is that they are packaged – which means that they are processed.
The American Diabetes Association suggests choosing whole, less-processed foods over more-processed ones. Doing so can help you limit unhealthy components such as:
- Added and hidden sugars.
- Unhealthy fats such as palm oil or hydrogenated oil.
- Refined grains such as white rice.
When looking for a granola bar, you can get more “whole food goodness” by checking for ingredients such as:
- Almonds, hazelnuts, walnuts, or other nuts.
- Sunflower, chia, or flax seeds.
- Peanuts or peanut butter.
Tip: Check the nutrition facts panel on the label for a bar that has at least 2 grams of fiber per 100 calories. That means it likely has whole grains or other high-fiber ingredients.
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Which Types Of Dairy Can People With Diabetes Eat
When picked well and eaten in moderation, dairy can be a great choice for people with diabetes. In fact, a review published September 2017 in Nutrients revealed that dairy products such as milk and yogurt offer protective benefits against type 2 diabetes. Whenever possible, opt for low-fat and fat-free dairy options to keep calories down, and unhealthy saturated fats at bay. Also, try to avoid flavored dairy, such as milks and yogurt, without added sugar.
Best options, per the ADA and the Mayo Clinic:
- Unsweetened almond milk
Is Chobani A Sugar
Chobani Zero Sugar* yogurt is lactose-free, delicious, and ideal for health-conscious customers. Chobani then incorporates natural, non-GMO sweeteners such as monk fruit and allulose. As a consequence, Chobani Zero Sugar* is the first sugar-free yogurt available on a nationwide scale in the United States.
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Salad With Lots Of Toppings
A salad is a great pick for a prediabetes diet food list unless youre ordering a taco salad. Or a crispy chicken salad. Or an iceberg wedge drowning in blue cheese dressing. You get the idea. In short, a salad is only as healthy as what you put on it. Some chain restaurant salads have up to 1,000 calories, says Chaparro. You might be better off having a grilled chicken sandwich with a side salad. In general, and especially when having a large salad as an entree, go for plenty of colorful veggies, some lean protein , and steer clear of fatty toppings like cheese and sour cream. If youre a fan of croutons or creamy dressing, get them on the side so you can add them sparingly. Heres how diabetics can eat cheese and stay healthy.
If You Eat It To Lose Weight
According to Harvard University, granola bars are in the list of the 10 foods that provide more calories to the USA population, in the category of cereal-based desserts along with cakes and cookies, so if you are looking to lose weight, it will not be easy if you include it in your daily breakfast.
Remember that living with diabetes does not represent limitations to carry out any activity, learn to know your body and how your blood glucose levels respond to the foods you eat, this will give you more confidence when facing meals you are not sure about.
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A Quick Note On Categorizing Bars Before We Get Started
Youâll notice that some of these bars could have probably gone in other categories or been repeated. Just keep that in mind. I may have a bar listed under higher fiber, but it could also be labeled as higher protein, low glycemic, etc. So, yes there is some crossover but I wanted to give you as many options as possible and not repeat recommendations.
What Snacks Stabilize Blood Sugar
Snacks that are high in fiber, healthy fats, and protein are the best for stabilizing blood sugar. Examples of good snacks to stabilize blood sugar include nuts, seeds, whole grain crackers, hard boiled eggs, yogurt, peanut butter and banana, a piece of cheese with whole grain crackers, and a piece of fruit with a handful of nuts.
Additionally, healthy fats such as olive oil, coconut oil, avocados, and nut butters are also great for stabilizing blood sugar. Because these foods are rich in fiber, protein, and healthy fats, they help to keep blood sugar levels steady and provide a sustained energy source to help you stay focused and active during the day.
Eating small portions of these snacks throughout the day is one of the best ways to help stay full and regulate your blood sugar.
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Kind Dark Chocolate Whole Grain Clusters
If you tell us something has dark chocolate in it, you can basically sign us right upbut it’s even better if we can say the dark chocolate is good for us.
“In addition to protein and fiber, you get a good amount of iron from this granola, as well as some potassium and calcium,” explains Gorin. “Plus, you can satisfy your sweet tooth with a food that will actually help fill you up!”
The World’s 10 Healthiest Granolas
On the surface, granola seems like the perfect healthy snack: it’s loaded with rolled oats, nuts and seeds high in omega-3s, and tasty-but-good-for-you sweets like dark chocolate, dried cranberries, and raisins.
In reality, finding healthy granola is pretty difficult. Many store brands are loaded with sugar, turning your “healthy” snack into something resembling a dessert. Plus, nutritionists agree that portion control is tricky when it comes to serving up the right amount.
“Granola tends to be on the denser side, so if you’re not careful it’s easy to mindlessly eat more than one portion,” says Amy Gorin, MS, RDN, a plant-forward registered dietitian nutritionist in the New York City area.
Still, plenty of widely-available granolas keep the sugar content to a minimumand as long as you’re reading the label for serving size, it can be a healthy snack when tossed on top of Greek yogurt or served with a little milk .
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