Per 100g Serving — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/yogurt

Yogurt

CARBS

PROTEINS

FATS

Yogurt, especially plain Greek yogurt, can be a good choice for those managing diabetes due to its lower carbohydrate content and higher protein content, which can help in managing blood sugar levels.

Quantity: 100g

Glycemic Index: Low

Glycemic Load: 2

Fiber: 0g

Key Nutrients: Calcium, probiotics

Health Impact: The low carbohydrate content and presence of protein in yogurt help moderate blood sugar levels and insulin response, making it a suitable option for diabetes management.

💉 Suggested Bolus

If using insulin, consider a smaller bolus due to the low glycemic load, and time the bolus with meal consumption to prevent spikes.

🍽️ Best Paired With (Veg)

Chia Seeds – Adds fiber and omega-3 fatty acids, which can help slow digestion and stabilize blood sugar levels.
Flaxseeds – Provides healthy fats and fiber, aiding in blood sugar control and satiety.

🍽️ Best Paired With (Non Veg)

Hard-Boiled Eggs – Increases protein intake, contributing to better blood sugar control and prolonged satiety.
Smoked Salmon – Offers healthy omega-3 fatty acids and protein, supporting cardiovascular health and glycemic control.

🥄 Smart Substitutes

Greek Yogurt – Higher in protein and lower in carbohydrates, helping to stabilize blood sugar levels.
Coconut Yogurt – Dairy-free and typically lower in carbs, suitable for those avoiding lactose and aiming to reduce carb intake.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as yogurt generally has a low glycemic index, especially if unsweetened and high in fat.
30–60 min: Slow, gradual rise in blood sugar depending on the carb content of the yogurt.
2–3 hr: Blood sugar levels should stabilize, especially if the yogurt is high in protein and fat without added sugars.

“Many in the low-carb community find that incorporating full-fat, unsweetened yogurt into their diet helps manage hunger while keeping blood sugar levels stable.”
— BCDF community member

🧠 Lowering Impact Tip

Opt for plain, unsweetened Greek yogurt to minimize sugar intake and consider combining it with nuts or seeds to further reduce the glycemic response.

🤔 FAQs about Yogurt

Can eating yogurt help manage diabetes?

Yes, particularly unsweetened, high-protein yogurts like Greek yogurt can be beneficial in managing blood sugar levels due to their low carbohydrate content and high protein levels.

Is it okay to eat flavored yogurt?

It's best to avoid flavored yogurts as they often contain added sugars. Opt for plain yogurt and add your own low-carb toppings like nuts or berries.

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