Keto Means
Keto Means
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Yogurt can be a great nutrient-dense breakfast option or an easy snack. If unsweetened and Greek-style, it's low in carbohydrates and high in protein. This means it won't cause blood sugar spikes in people with diabetes, like other sources of carbohydrates.
Eggs, peanut butter, beans, legumes, protein smoothies, fatty fish, and nuts are all high in protein. An increase in healthy fat intake also helps...
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Can you have oatmeal on keto? Since regular oatmeal is made with grains like rolled or steel cut oats that are higher in carbs, it does not...
Read More »Overview Yogurt can be a great nutrient-dense breakfast option or an easy snack. If unsweetened and Greek-style, it’s low in carbohydrates and high in protein. This means it won’t cause blood sugar spikes in people with diabetes, like other sources of carbohydrates. There may even be additional benefits for people with diabetes. Read on to learn more. What makes a great yogurt? Most dairy products have a low Glycemic Index (GI). This makes them ideal for people with diabetes. To get the most out of your yogurt, check the labels before you purchase. If you want the gut benefits from the probiotics, choose a yogurt that contains live and active cultures. Also pay attention to the Nutrition Facts label. Many yogurts have added sugars. Choose options that contain 10 grams (g) of sugar or less. Yogurts that contain a total carbohydrate content of 15 g or less per serving are ideal for people with diabetes. Look for yogurts that are high in protein and low in carbohydrates, such as unflavored Greek yogurt. Check labels clearly, since sugar content among brands — and even among flavors within the same brand — can vary drastically. Which style of yogurt is best? Greek? Icelandic? Australian? You may be wondering whether one style is more diabetes-friendly than others. The answer is all in the amount each type of yogurt is strained. Greek Unlike regular yogurt, Greek yogurt is strained to remove liquid whey and lactose. This makes it thicker and creamier. The good news for people with diabetes is that unsweetened Greek yogurt can contain up to twice the protein and half the carbohydrates of regular yogurt. However, whole-milk Greek yogurt can contain almost three times the fat of regular yogurt. Choose low- or nonfat Greek yogurt options if fat is a concern for you. Icelandic Technically not yogurt but a “cultured dairy product” made from cheese, Icelandic yogurt is strained even more than Greek yogurt. This makes it thicker and gives it even more protein. An extra benefit of Icelandic yogurt is it’s traditionally made from skim milk. This lowers the fat content. However, “Icelandic-style” yogurts may come in whole-milk varieties as well. Australian Australian yogurt is unstrained, giving it a thinner texture than Icelandic or Greek yogurts. The lack of straining also means that it’s not packed with as much protein, and the carbohydrate content hasn’t been reduced. Australian yogurt is traditionally sweetened with honey and made with whole milk. There are skim-milk varieties, too.
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