Greek yogurt is one of the most popular foods around now. It has a creamy, thick and smooth consistency and a pudding-like texture with a tart flavor. Greek yogurt has fewer carbohydrates, but more protein. Diabetics often have to carefully watch their sugars consumption and luckily, Greek yogurt contains less sugar than regular yogurt do.
“My patients love the consistency of it. Even the patients who are not big on yogurt or milk products overwhelmingly seem to like Greek yogurt.” according to Tami Ross, a diabetes educator.
“For folks with diabetes, the lower carbs are a plus. You can work in the yogurt for a snack without having to account for so many carbohydrates.”, Ross explains.
Why Greek?Greek yogurt is made by straining and removing the liquid whey. That’s why it has such a thick consistency. That process lowers the carbohydrates per serving and increases the protein content. That’s why it makes Greek yogurt a perfect snack for diabetics.
Good protein content is the reason why it makes such a strong snack as well. It will keep you full for a longer time, than snacks that have higher carbs content. It’s perfect to start your day with a Greek yogurt. Recent studies have shown that eating Greek yogurt (or other low carb foods) during breakfast will help you avoid blood-sugar rushes throughout the day as well.
Not All Greeks Are The Same
Being such a popular product, not all Greek yogurts are made exactly the same way. There’s a wide variety of different flavors and brands. That is why it’s so important to read nutrition labels on the product to make sure, you will find the right one suiting your diet.
Always check the carbohydrates content from the labels. Since it represents the sugar content, it is the one you as a diabetic will have to be most careful about. The best choice is always a non-fat one.
When we talk about the flavor, prefer rather plain versions to fruit fillings. It always means, that if there are more sugars, then there are also more carbs. If you are really craving for a flavored yogurt, prefer flavoring it yourself with the fruits at home.
Another good alternative is also honey or vanilla-infused Greek yogurt. They are regularly not as high in carbohydrates as the ones with the fruit.
It is important to always check how many servings are in one container. You can easily avoid accidentally eating too much carbohydrates. So just be careful!
Diabetics usually can have from 45 to 75 grams of carbs in every meal, but from 15 to 30 grams for snacks. Non-fat Greek yogurt consists of about 7 to 12 grams of carbohydrates every serving. So that makes it easy to combine into a meal. It can also be a delicious snack between meals.
Recipes With Greek Yogurt
Greek yogurt is an excellent ingredient in different recipes. Use it instead of sour cream in dips or on baked potatoes. Chop in your favorite mix of herbs (dried or fresh).
Try also this great dessert idea:
Take a teaspoon of honey and some chopped walnuts. Mix then with one serving of non-fat, plain Greek yogurt. If you want to, you can also add a drop of the extract of your choice in it, like almond or vanilla.
It will give you a delicious treat instead of any other alternative, for example, your favorite ice cream that has high sugar consistency.
What are your thoughts on regularly serving Greek yogurt as part of your daily diet? Share your thoughts below.