A Dietitian Ranks the Best and Worst Yogurts for Blood Sugar

Yogurt can be a healthy and delicious addition to your diet, offering benefits like improved gut health, increased protein intake, and a boost of calcium. However, with the proliferation of yogurt options on the market, navigating the grocery store aisles can be overwhelming, especially when considering the impact on blood sugar. As a registered dietitian, I’m here to break down the best and worst yogurts for blood sugar management, helping you make informed choices that support your overall health.

This article will dive deep into the nutritional profiles of different yogurt types, explain how they affect blood sugar levels, and provide specific recommendations based on their ingredients and carbohydrate content. We will also discuss factors like protein, fat, and added sugars, and how they contribute to the overall glycemic response. By the end of this article, you'll be equipped with the knowledge to confidently select the yogurts that work best for your health goals.

Understanding Yogurt and Blood Sugar: What to Look For

Before diving into specific brands and types, it’s important to understand how yogurt impacts blood sugar levels. The key factors to consider are:

Carbohydrates: Yogurts naturally contain carbohydrates in the form of lactose, the milk sugar. However, added sugars from sweeteners or flavorings can significantly increase the total carb count, leading to blood sugar spikes.
Protein: Protein slows down the absorption of carbohydrates, helping to stabilize blood sugar levels. Yogurts high in protein can therefore be a better choice for managing blood sugar.
Fat: Like protein, fat also slows down carbohydrate absorption, contributing to a more gradual rise in blood sugar.
Fiber: While not typically found in yogurt unless added, fiber also aids in blood sugar control by slowing digestion.
Added Sugars: This is the most critical factor. Yogurts loaded with added sugars can cause rapid and significant spikes in blood sugar. Watch out for ingredients like sucrose, glucose, fructose, corn syrup, and honey.
Artificial Sweeteners: While they don't directly raise blood sugar, some studies suggest artificial sweeteners may have indirect effects on insulin sensitivity or gut health, so moderation is key.

| Factor | Impact on Blood Sugar | Why It Matters | |------------------|-----------------------------------------|----------------------------------------------------------| | Carbohydrates | Raises blood sugar | Naturally present (lactose) + added sugars | | Protein | Slows carbohydrate absorption, stabilizes | Helps prevent rapid spikes | | Fat | Slows carbohydrate absorption, stabilizes | Aids in a more controlled glucose release | | Fiber | Slows carbohydrate absorption, stabilizes | Contributes to a gradual increase in blood sugar | | Added Sugars | Rapidly raises blood sugar | Major culprit in glucose spikes | | Artificial Sweeteners| Minimal direct impact on blood sugar | Potential indirect effects on insulin and gut health |

Understanding these factors empowers you to assess yogurt options more effectively and prioritize those that promote stable blood sugar.

The Best Yogurts for Blood Sugar: Top Choices and Recommendations

When choosing yogurts that are beneficial for blood sugar, opt for options that are low in added sugars and high in protein and/or fat. Here are some of the top contenders, ranked by a dietitian's perspective:

1. Plain Greek Yogurt (Full-Fat or Low-Fat)

Why it's great: Plain Greek yogurt is the gold standard. It’s packed with protein, relatively low in carbohydrates (primarily lactose), and contains no added sugars. The thickness and creaminess also make it satisfying.
Considerations: The tanginess of plain Greek yogurt might not appeal to everyone, but it’s a versatile base. You can sweeten it naturally with a small amount of berries, a sprinkle of cinnamon, or a drizzle of stevia.
Example: Fage Total 0% Plain Greek Yogurt, Chobani Plain Non-Fat Greek Yogurt

2. Icelandic Yogurt (Skyr)

Why it's great: Skyr is similar to Greek yogurt but is even higher in protein and often lower in carbohydrates. Its thick texture and creamy flavor make it a great option for a blood-sugar-friendly snack or breakfast.
Considerations: Skyr can sometimes be more expensive than Greek yogurt, but the higher protein content may justify the cost for some.
Example: Siggi's Plain Non-Fat Skyr, Icelandic Provisions Skyr

3. Plain Whole Milk Yogurt

Why it's great: The higher fat content in whole milk yogurt contributes to satiety and can help slow down the absorption of carbohydrates, leading to more stable blood sugar levels. Look for plain versions to avoid added sugars.
Considerations: This option is higher in calories and saturated fat, so it's important to consider your overall dietary goals.
Example: Wallaby Organic Aussie Greek Whole Milk Plain Yogurt

4. Yogurt with Added Protein

Why it's great: Some yogurts are specifically formulated with added protein, enhancing their blood-sugar-stabilizing properties. Check the nutrition label for options with at least 15 grams of protein per serving.
Considerations: Be mindful of other ingredients, such as added sugars or artificial sweeteners, that might be present in these enhanced products.
Example: Oikos Triple Zero Blended Greek Yogurt (be mindful of the artificial sweeteners), Powerful Yogurt

5. Unsweetened Coconut Yogurt (Full-Fat)

Why it's great: For those who are dairy-free, plain, unsweetened coconut yogurt can be a good option. Full-fat versions provide healthy fats that can help stabilize blood sugar.
Considerations: Check the label for added sugars. Some coconut yogurts can be high in saturated fat, so portion control is key. Also, the protein content may be lower compared to dairy-based yogurts.
Example: So Delicious Dairy Free Coconutmilk Yogurt Alternative (Unsweetened Vanilla)

Ways to enhance these plain yogurts without spiking blood sugar:

Berries: Blueberries, raspberries, strawberries, and blackberries are all low in sugar and high in antioxidants and fiber.
Nuts and Seeds: Add a small handful of almonds, walnuts, chia seeds, or flax seeds for added healthy fats, protein, and fiber.
Cinnamon: This spice has been shown to improve insulin sensitivity.
Unsweetened Cocoa Powder: For a chocolatey flavor without added sugar.
A touch of Stevia or Monk Fruit: If you need a little more sweetness, these natural, no-calorie sweeteners are generally considered safe and won't raise blood sugar.

By choosing these types of yogurts and being mindful of your additions, you can enjoy a delicious and nutritious snack or meal while maintaining stable blood sugar levels.

The Worst Yogurts for Blood Sugar: High-Sugar Offenders to Avoid

Unfortunately, not all yogurts are created equal when it comes to their impact on blood sugar. Certain types of yogurts are loaded with added sugars, which can lead to rapid spikes and crashes in blood glucose levels. As a dietitian, here's my take on the worst offenders you should avoid, or consume only occasionally and in small portions:

1. Fruit-on-the-Bottom Yogurts

Why it's bad: These yogurts often contain a sugary fruit compote at the bottom that can significantly increase the total carbohydrate content. The sugar from the fruit is usually highly processed and can lead to rapid blood sugar spikes.
Alternatives: Instead of fruit-on-the-bottom yogurts, opt for plain yogurt and add your own fresh or frozen fruit to control the amount of sugar.
Example: Dannon Fruit on the Bottom Yogurt, Yoplait Original

2. Flavored Yogurts with Added Sugars

Why it's bad: Many flavored yogurts (e.g., vanilla, chocolate, strawberry) are packed with added sugars to enhance their taste. These sugars can cause a quick rise in blood sugar levels, leading to energy crashes and increased cravings.
Alternatives: Choose plain yogurt and add your own natural flavorings, such as vanilla extract, cinnamon, or a small amount of unsweetened cocoa powder.
Example: Yoplait Whips!, Chobani Flips (while some are lower in sugar, many contain added sugars)

3. Yogurt Tubes and Pouches

Why it's bad: These yogurts are often marketed to children and can be very high in added sugars. They're designed to be convenient and palatable, but they often lack nutritional value and can negatively impact blood sugar control.
Alternatives: Make your own yogurt tubes or pouches using plain Greek yogurt mixed with a small amount of fruit puree or natural sweetener.
Example: Go-Gurt, Stonyfield Organic Kids Yogurt Tubes (some varieties)

4. Sweetened Greek Yogurt

Why it's bad: Although Greek yogurt is generally a good choice, some brands add a considerable amount of sugar to their flavored versions to make them more palatable. It's crucial to read the nutrition labels and opt for plain varieties.
Alternatives: Stick to plain Greek yogurt and sweeten it naturally with a few berries, a sprinkle of cinnamon, or a drizzle of stevia.
Example: Oikos Greek Yogurt (non-Triple Zero varieties), Chobani Greek Yogurt (non-plain varieties)

5. Frozen Yogurt (Froyo)

Why it's bad: Although it sounds like a healthier alternative to ice cream, frozen yogurt can be just as high in sugar, especially when loaded with toppings. The high sugar content can cause a significant spike in blood sugar levels.
Alternatives: If you're craving a frozen treat, opt for a small portion of plain Greek yogurt mixed with some frozen fruit and a touch of natural sweetener. Blend until smooth for a healthier alternative.

Key takeaway: Always read the nutrition label to check for added sugars. Aim for yogurts with less than 10 grams of added sugar per serving. The lower, the better!

| Yogurt Type | Potential Blood Sugar Impact | Why to Avoid | Better Alternatives | |---------------------------|-----------------------------------|---------------------------------------------------|----------------------------------------------------------| | Fruit-on-the-Bottom | High Spike | High in added sugars from fruit compote | Plain yogurt with fresh or frozen fruit | | Flavored with Added Sugars| High Spike | Sugars cause rapid blood glucose rise | Plain yogurt with natural flavorings (vanilla extract) | | Yogurt Tubes & Pouches | High Spike | Marketed to kids, high in added sugars | Homemade yogurt tubes with plain Greek yogurt and fruit | | Sweetened Greek Yogurt | Moderate to High Spike | Added sugars to flavored versions | Plain Greek yogurt with natural sweeteners | | Frozen Yogurt | High Spike | Can be loaded with sugar, especially with toppings | Plain Greek yogurt blended with frozen fruit |

By avoiding these high-sugar yogurts and opting for healthier alternatives, you can better manage your blood sugar levels and enjoy the many health benefits that yogurt has to offer.

Practical Tips for Including Yogurt in a Blood-Sugar-Friendly Diet

Now that you know which yogurts are best and worst for blood sugar, here are some practical tips on how to incorporate yogurt into your diet in a way that supports healthy blood glucose levels:

Pair Yogurt with Other Nutrients: Eating yogurt alone, even the healthy kinds, can still cause a slight rise in blood sugar, especially if you're sensitive to lactose. To minimize this effect, pair your yogurt with other nutrients that help stabilize blood sugar, such as healthy fats, protein, and fiber.
- Example: A serving of plain Greek yogurt with a handful of almonds and a sprinkle of chia seeds.
Choose Full-Fat or Low-Fat Wisely: While full-fat yogurt can help slow down carbohydrate absorption due to its fat content, it's important to consider your overall dietary goals and saturated fat intake. If you're watching your saturated fat consumption, opt for low-fat or non-fat plain yogurt and focus on pairing it with other healthy fats, such as nuts, seeds, or avocado.
Be Mindful of Portion Sizes: Even healthy yogurts contain carbohydrates, so it's important to be mindful of portion sizes. A typical serving size is about 1 cup (8 ounces or 227 grams). Adjust your portion size based on your individual carbohydrate needs and blood sugar response.
Read Labels Carefully: Always read the nutrition labels of yogurt products to check for added sugars, total carbohydrates, protein, and fat content. Pay attention to serving sizes and adjust your calculations accordingly.
Experiment with Flavors and Combinations: Yogurt can be a versatile ingredient that can be used in a variety of dishes. Experiment with different flavor combinations to find healthy and delicious ways to incorporate yogurt into your diet.
- Examples: Yogurt-based smoothies, yogurt parfaits, yogurt marinades for chicken or fish, yogurt dips for vegetables.
Monitor Your Blood Sugar Levels: If you have diabetes or are monitoring your blood sugar levels for other reasons, it's important to track how different yogurts and yogurt combinations affect your glucose levels. This will help you personalize your diet and make informed choices about which yogurts work best for you.
Consider Timing: The timing of your yogurt consumption can also impact blood sugar levels. For example, eating yogurt as part of a balanced breakfast or as a pre-workout snack may help stabilize blood sugar throughout the day.
Incorporate Probiotics: Look for yogurts that contain live and active cultures (probiotics), which can support gut health and potentially improve insulin sensitivity. Some studies suggest that certain strains of probiotics may help regulate blood sugar levels.
- Example: Look for yogurts labeled with "Live and Active Cultures" seal by the National Yogurt Association.

By following these practical tips, you can enjoy yogurt as part of a healthy, blood-sugar-friendly diet. It’s about making informed choices and incorporating yogurt in a way that complements your overall health goals. Remember, personalized nutrition is key, and understanding how your body responds to different foods is essential for managing blood sugar effectively.