Yogurt May Reduce Diabetes Risk, Agrees FDA

I’ve long encouraged my clients with prediabetes to include more nutrient-rich yogurt in their diets. Why? It’s tasty and versatile, of course, but also because research supports a link between eating yogurt and having a lower risk of developing type 2 diabetes. And with more than 1 in 3 adults already having prediabetes — the leading risk factor for type 2 diabetes — every small tweak matters and can add up to something big.

The FDA approves a qualified health claim

In March, the FDA gave the green light to food manufacturers allowing them to say on food labels, advertising, and in other marketing channels that yogurt may reduce the risk of type 2 diabetes. Because the research is still evolving, manufacturers must use clear language stating the evidence is limited. Here’s what the FDA-qualified health claim allows:

“Eating yogurt regularly, at least 2 cups (3 servings) per week, may reduce the risk of type 2 diabetes, according to limited scientific evidence."

A review of the scientific literature and the subsequent FDA ruling was prompted when a yogurt manufacturer requested the review in 2018. The body of research suggests a correlation between eating at least 3 servings of yogurt a week and the prevention of type 2 diabetes. The research does not show a causal relationship between eating yogurt and diabetes, however.

How might yogurt help prevent type 2 diabetes?

The current research doesn’t identify a specific mechanism for yogurt to help prevent diabetes. But here are my thoughts.

The probiotics in many yogurts might decrease inflammation, insulin sensitivity, or both. Some bacteria in the gut will produce small-chain fatty acids with known health benefits.
Yogurt is a nutrient-dense food that improves the diet when it replaces typical easy-to-grab packaged snacks or fast food breakfasts.

No single food – including yogurt — will prevent diabetes. The entire diet and lifestyle are critical, as are genetic and other factors.

Choosing the right yogurt for diabetes prevention

The new qualified health claim applies to all dairy yogurt. However, I recommend yogurts with no or very little added sugars and lower-fat yogurts to keep calories in check. You have many good options in the supermarket, but my personal favorite is nonfat or low-fat plain Greek yogurt, which I add to bean and lentil dishes several times each week. Greek, skyr, and other strained yogurts tend to be higher in protein and lower in lactose (a carbohydrate) than most other yogurts. Because I gain weight easily, I lean toward the lower-calorie, fat-free yogurts.

When picking yogurt, take a look at these 4 things.

Try to find a product with live, active cultures, meaning the probiotics in the yogurt are still viable and functional. Unfortunately, this isn’t always clear on food labels.
Choose low added sugars. As a point of reference, a teaspoon straight out of your sugar bowl gives you 4 grams of added sugar. The American Heart Association recommends women eat no more than 24 grams of added sugar daily and that men limit their intake to 36 grams each day. If your intake of added sugar is quite low, then a few grams – say 4 to 8 – won’t put you over the limit.
If weight is a concern, look at the total calories per serving. Because fat is so high in calories, I choose nonfat and low-fat yogurt.
Choose something tasty. Don’t force yourself to eat things you dislike, but do try to expand your food choices.

Incorporating yogurt into your balanced diet and healthy lifestyle

When it comes to eating yogurt, think outside the fruit cup. While yogurt with berries or pineapple is delicious and satisfying, I find so many ways to enjoy yogurt. Mix it with muesli or stir it into overnight oats. Put it on top of lentil chili, black beans and rice, or swirl it into bean and vegetable soup. Make it a base for sauces and dressings.

Most importantly, make eating more yogurt one of many health-boosting, diabetes-fighting strategies. Be physically active and get a good night’s sleep daily. Aim for the healthiest body weight you can maintain. And eat loads of wholesome foods, including nuts, whole grains, pulses, fruits and vegetables.

Jill Weisenberger, MS, RDN, CDCES, CHWC, FAND is an internationally recognized nutrition and diabetes expert. Through writing, speaking, and working with the media, Jill empowers people to grab control of their health one lifestyle habit at a time. She is the author of four books including Prediabetes: A Complete Guide and Diabetes Weight Loss – Week by Week. Jill is a consultant and spokesperson to the food industry, as well as a panelist for the US News & World Report Best Diet Rankings. She is a contributing editor to Diabetic Living magazine and a contributor to a variety of magazines and websites, including Today’s Dietitian, Environmental Nutrition, and Food & Nutrition magazine. Find out more at jillweisenberger.com and follow her on social media @NutritionJill.