What is the best kind of yogurt to buy?
The American Diabetes Association recommends choosing low-fat or fat-free milk and yogurt products. Low-fat and fat-free varieties of yogurt have less total fat, less saturated fat, and fewer calories than full-fat yogurt.
All yogurt contains carbohydrates (about 15 carbohydrates in a 6 oz. container). However, yogurt is also a great source of calcium and protein. People with diabetes should include some sources of low-fat or fat-free dairy in portion sizes that work with their meal plan.
The best yogurt choices are either non-fat plain yogurt or non-fat flavored yogurt without added sugars (usually labeled as “light”).
All yogurt will have some sugars listed on the label – even if it is plain or artificially sweetened. This is because yogurt nautrally has some simple sugars in it and both added sugars and natural sugars are counted in the grams of sugar listed on the label. Your doctor may have been referring to added sugars. These are sugars that do not occur naturally in a food – they are added for sweetness and flavor. They also add more calories. Unfortunately, those aren’t listed separately on labels at this time.
Greek yogurt is basically strained yogurt. The straining process removes some liquid, making it thicker than regular yogurt. Greek yogurt is nutritionally similar to regular yogurt, but is usually higher in protein. It will also have some sugars listed on the label. Again, look for plain or flavored Greek yogurt that is non-fat or fat-free without added sugars. Check the label for the total carbohydrates if you have diabetes so you can work it into your meal plan.
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