Greek Yogurt for Diabetics?

Greek yogurt is one of the hottest foods right now, with its pudding-like texture and slightly tart flavor. This type of yogurt has more protein and fewer carbohydrates than its sister varieties. Great news for diabetics is that Greek yogurt can be appropriate for your diet.
Tami Ross, RD, LD, a diabetes educator and vice-president of the American Association for Diabetes Educators says "My patients love the consistency of it. Even the patients who are not big on yogurt or milk products overwhelming seem to like Greek yogurt."
Greek yogurt's thick consistency comes from straining it to remove liquid whey. This process increases the amount of protein per serving and removes some of the carbohydrates, which people with diabetes must watch carefully.
"For folks with diabetes, the lower carbs are a plus," Ross notes. "You can work in the yogurt for a snack without having to account for so many carbohydrates."
The increased protein can also help you feel that you've had a more substantial snack, so you'll feel more satisfied and won't be hungry for something else quite so quickly. "In terms of promoting satiety, and helping people feel full, it's great," Ross says.

Of course, not all Greek yogurts are created equal. With many brands and flavors on the market, it's important to read nutrition labels carefully to find one that will go with a diabetes diet. Carbohydrate content is the most important item to look for on a nutrition label of Greek yogurt, since it accounts for the sugar content that diabetics must watch. The best choice is always a nonfat version, Ross says.
In terms of flavor, plain varieties also work best for diabetics over the fruit-filled choices. "If there's fruit on the bottom, it means that there is going to be more sugar and carbs in it," Ross says. "It's almost too good to be true." To avoid accidentally exceeding your carbohydrate limit, you should also check the label to see how many servings are in a single package. "In some products, one container may be two servings, so you have to be careful," Ross says.
Most people with diabetes have anywhere from 45 to 75 grams of carbohydrates to "spend" on each meal, and snacks should range from 15 to 30 grams. With many nonfat Greek yogurts weighing in at about 7 to 12 grams of carbohydrates per serving, it's easy to integrate them into a meal or as a between-meals snack, Ross says.
Greek yogurt can also be used in recipes. Ross suggests using plain Greek yogurt in place of sour cream on baked potatoes or in dips; blend in your favorite chopped fresh or dried herbs. You can also try this decadent-tasting dessert. Mix a teaspoon of honey and a handful of chopped walnuts into a single serving size container of plain, nonfat Greek yogurt. If desired, add in a drop of your favorite extract, such as vanilla or almond, for extra flavor.
This can give you a nice treat without all the carbs you'd get with ice cream or other foods," Ross says.
If you are a diabetic and do not currently see a podiatrist, call our Bristol office to make an appointment.
Richard E. Ehle, DPM
Connecticut Foot Care Centers
Diabetic Foot Doctor in CT
Podiatrist in Bristol, CT
Visit our website, friend and like our page on Facebook, and follow my tweets on Twitter.

Related articles

• 12 Ways To Never Get Diabetes: Part 1

  ---