Can Yogurt Really Reduce the Risk of Type 2 Diabetes?

The idea that yogurt can reduce the risk of type 2 diabetes has been gaining traction recently, especially after the FDA announced a new qualified health claim. Specifically, the FDA has approved wording that eating yogurt regularly, at least three servings, or 2 cups per week, may reduce the risk of type 2 diabetes.¹

Yogurt is full of health benefits and has long been recognized for its protein content, probiotics, and potentially low sugar content. These nutrition components work together to make yogurt a healthy choice for your blood sugar. Now, with the FDA’s backing, you'll likely see this claim made more and more on grocery store shelves and yogurt packaging. 

Let's examine yogurt's role in preventing or managing blood sugars for individuals living with diabetes and how you can include it in your typical day.

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Understanding the Science

The connection between yogurt and potentially reducing the risk of type 2 diabetes has to do with yogurt’s nutrition profile. Below are two main health benefits of yogurt and how it impacts your blood sugar levels. 

• Regulating Blood Sugar: Yogurt is a good source of protein, which helps regulate blood sugar levels by slowing down digestion and absorption. Consuming yogurt, especially as part of breakfast, can help control hunger cues throughout the day, preventing overeating and thus aiding in weight management—an important component of diabetes prevention.²
• Reducing Cardiovascular Risks: Research suggests that dairy products, including yogurt, may neutral or positively affect cardiovascular health. Often, dairy gets a bad rep for heart health due to its saturated fat content, but this is not the case with yogurt, and we often see that yogurt may help reduce cardiovascular risks in research. Because cardiovascular disease is a significant risk factor for type 2 diabetes, by potentially improving cardiovascular markers, yogurt may indirectly contribute to lowering diabetes risk.

Evaluating the FDA’s Ruling

One potential concern is that consumers might misinterpret the claim that yogurt alone can prevent type 2 diabetes. Instead, the studies show a correlation between yogurt eaters and a reduced risk of developing diabetes. This correlation—rather than causation—is important. No one food can completely prevent diabetes, and many people develop diabetes for reasons completely unrelated to their diet. 

It may also be that people who regularly eat yogurt generally live healthier lifestyles, a phenomenon known as the "healthy user effect".³ This means their reduced diabetes risk could result from a combination of healthy behaviors, not just yogurt consumption.

While the FDA's decision to allow these claims is grounded in scientific studies, the caveat is that the evidence is limited. This careful wording highlights the need for more extensive and long-term research to establish a stronger link between yogurt consumption and reduced diabetes risk.

Yogurt and Blood Sugar Management

For individuals already diagnosed with type 2 diabetes, yogurt can still benefit their diet. Low-sugar, high-protein yogurt options like Greek yogurt, skyr, and kefir can help manage blood sugar levels with or without diabetes. Yogurt provides protein and also probiotics, which support gut health—a factor increasingly linked to overall metabolic health.⁴

Choosing the Right Yogurt

When selecting yogurt, especially if you're at risk for or already have type 2 diabetes, it’s helpful to read the nutrition label to find a balanced option. Many yogurts at the grocery store contain high amounts of added sugars, which can counteract the potential blood-sugar-balancing benefits. 

Instead, opt for plain flavors or Greek yogurt, which typically offer higher protein content and no added sugars. If you prefer flavored yogurt, look for options with no added sugar or those sweetened with non-sugar alternatives like Stevia. These choices can help stabilize your blood sugar levels without adding unnecessary sugars to your diet.

<p class="pro-tip"><strong>Also Read: </strong><a href=is-peanut-butter-good-for-type-2-diabetes>Is Peanut Butter Good for Type 2 Diabetes?</a>.</p>

Takeaways

While the FDA's qualified health claim about yogurt and type 2 diabetes is promising, it’s important to approach it with a balanced perspective. Incorporating yogurt into a well-rounded, healthy diet can be beneficial, but it’s not a one-size-fits-all solution for diabetes. Combined with other healthy lifestyle choices, such as regular physical activity and a balanced diet, yogurt can be a valuable component of a diabetes-friendly diet.

Learn More About Your Nutrition and Improve Your Eating Habits With Signos

Takeaways:

• The FDA has approved wording that eating yogurt regularly, at least three servings, or 2 cups per week, may reduce the risk of type 2 diabetes
• The probiotics in yogurt provide significant health benefits.
• The best way to know if yogurt is good for your body is to do some self-experimentation. Using a continuous glucose monitor (CGM) and the Signos app, you can see exactly how your blood sugar responds to kefir. 

You can even try different types or flavors of yogurt to see how your body responds. Maybe vanilla yogurt spikes your blood sugar, but plain Greek yogurt with blueberries doesn’t. That’s what makes Signos so powerful: you get to see what happens when you make dietary changes in real-time and adjust accordingly.

Find out if Signos is a good fit for you by taking a quick quiz.

<p class="pro-tip"><strong>Learn More: </strong><a href=lifestyle-changes-for-type-2-diabetes>7 Lifestyle Changes for Type 2 Diabetes</a>.</p>