Diabetes: the power of plain Greek yogurt to regulate blood sugar naturally

Diabetes: the power of plain Greek yogurt to regulate blood sugar naturally

Greek yogurt is a diabetic staple. Bet on the low natural and sugar-free variants, they contain between 100 and 150 calories, in addition to a lot of nutrition.

Photo: Photo by Rita E / Pixabay

One of the hottest topics of the moment is nutrition, especially the one focused on finding the best food alternatives to improve health and prevent diseases. The increase in diabetes cases worldwide, has made every day more people interested in making dietary adjustments that benefit disease control and promote balance in blood sugar levels. Such is the case of Greek yogurt, which has positioned itself as one of the best alternatives in the diet of diabetic people. It is not only one of the healthiest foods on the planet and a staple in any balanced diet, being one of the best sources of carbohydrates, proteins, fats and good bacteria. It’s the perfect snack to provide satiety without causing spikes in glucose and a healthy sweet treat.

In recent years the consumption of fermented foods has positioned itself as one of the best allies to enhance health, that is why all nutrition and wellness trends recommend its consumption. It is known as a fermented food, to anyone that is obtained from the process of converting carbohydrates into alcohol or organic acids using microorganisms such as molds, bacteria or yeasts. The category is extensive, however yogurt is one of the most famous and easy to integrate into the daily diet.

The truth is that there are valuable benefits that Greek yogurt provides in diabetic nutrition. In principle it is an extraordinary source of probiotics, it is living microorganisms intended to maintain or improve “good” bacteria and that is why they are considered a basic to protect the human microbiota. In such a way that the consumption of yogurt promotes the presence of good bacteria in the intestine, promotes better absorption of nutrients and prevents blood sugar levels from rising dramatically. Yogurt provides beneficial bacteria and enzymes for the intestinal flora and thereby benefits physical, mental, immune and emotional health.

Another of its great qualities are its benefits to protect cardiovascular health. It is well known that diabetics are twice as prone to suffer from conditions such as hypertension and other cardiovascular diseases. Yogurt has the ability to lower serum cholesterol levels and, at the same time, inhibits the activity of vasoconstrictors in the body that are known to cause cardiovascular disease. In addition, yogurt shines for its probiotic content and thus helps to stimulate insulin sensitivity, which benefits people with type 2 diabetes.

It is a wonderful ally to promote body weight control and is a good supplement to promote weight loss that increases the risk of diabetes and complications. Being low in carbohydrates, rich in protein, minerals and other nutrients benefits weight loss while providing delicious satiety in the diet. Besides being perfect to combat the appetite and cravings for sweet foods.

The fermentation process that yogurt goes through improves and enhances the quality of its basic nutrients. It is a low-calorie, completely natural food that is distinguished by providing proteins, vitamins, minerals and numerous antioxidants to the diet. The combination of all these factors reduces the risk of spikes in blood sugar and improves insulin resistance. Best of all, all of these nutritional benefits and powerful antioxidants provide great anti-inflammatory properties for very few calories. Not to mention that its consumption benefits many other aspects of health: it increases immunity, benefits the digestive system, mood, physical and mental performance. Also, yogurt is very rich in calcium, which protects the bones and thus reduces the risk of osteoporosis.

The secret so that diabetics can freely enjoy yogurt is to bet on Choose natural options without any sweeteners and flavorings. Here are some important aspects to keep in mind:

– Calories: the total calories in yogurt can range from 100 to 230 or more, depending on the fat content and sugar level. Avoid variants that contain supplements such as fruit syrup, honey, jellies, granola, cereals or any extra ingredient, they usually increase their caloric intake. In the case of diabetics, the consumption of alternatives that contain between 100 and 150 calories per serving is advised.

– Carbohydrates: Naturally present milk sugars (lactose) contribute to the carbohydrate count of yogurt, which means that it is impossible for yogurt to be carbohydrate-free. people with diabetes will benefit more from Greek yogurt options and the reason is that during its preparation part of the serum is removed, leaving a thick, protein-rich product with about a third of the carbohydrates in other types of yogurt. It also has lower levels of lactose (around 5%) than other yogurts, making it an easier-to-digest alternative.

– Proteins: Adequate protein consumption is essential for all the muscles and tissues of the body and is also an important source of energy. Protein also helps slow the rate at which glucose enters the bloodstream, helping to balance blood sugar while also contributing to fullness. Greek yogurt is generally the richest in protein, in fact some brands contain up to 17 grams. while most conventional yogurts have between 7 and 9 grams.

Fat: Fat can also help slow glucose absorption and increase satiety. It is also essential for the absorption of fat-soluble vitamins such as vitamin D, which in turn plays a vital role in the absorption of calcium. Although a low-fat yogurt can help reduce your total intake of calories and saturated fat, it is likely to have a lot of added sugar; Without a doubt, Greek yogurt is the best option to obtain all those healthy fats that are associated with more health benefits.

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