Will yogurt lower your risk of type 2 diabetes?

Yogurt was in the news this week.  Why?  Because the Food and Drug Administration (FDA) will let yogurt companies put a new health claim on yogurt.  One company, Danone North America requested the FDA let them put a health claim on yogurt that eating yogurt reduces one’s risk of developing type 2 diabetes.   

What evidence did the Danone North America company submit to FDA related to yogurt and type 2 diabetes?

Amanda Blechman, a registered dietitian with the company, stated that Danone filed a petition with the FDA reviewing 32 research studies on yogurt and type 2 diabetes.  These studies show that eating some yogurt may help reduce your risk of developing type 2 diabetes.  A Harvard study “found that a daily serving of yogurt was linked to an 18% lower risk of type 2 diabetes”.     

What did FDA decide?

FDA noted “there is some credible evidence supporting a relationship between yogurt intake and reduced risk of type 2 diabetes”, however “this evidence is limited”.

How much yogurt do you have to eat to get this benefit?

FDA says 2 cups of yogurt a week is needed to reap the benefits of reducing one’s risk of type 2 diabetes.  This sounds like a lot but most yogurts are between 4-6 ounces.  So, this would be 4–2.5 servings a week.  I eat some yogurt everyday so pretty easy to reach the 2-cup recommendation.

Do the live active cultures in yogurt play a role? 

The live active cultures in yogurt are called “probiotics”.  These are good bacteria that support gut health.  Research suggests that these probiotics may help improve insulin sensitivity and reduce the risk of type 2 diabetes. 

What are the other nutritional benefits of yogurt?  (See:  Is Greek yogurt good for you?)  

• Protein:  All cow’s milk yogurts are good sources of protein with Greek yogurt having almost double the protein of regular yogurt. Cow’s milk yogurt contain casein, a high-quality protein. 
• Healthy bones:  For healthy bones you need calcium and vitamin D.  A lot of people are eating diets low in calcium.  To eat healthy, one should have a serving of cow’s milk dairy at every meal.  Yogurt is a great way to add some dairy to a meal.
• Digestive Health:  Who knew that our gut contains “good” bacteria.  Bacteria that are actually beneficial to your health.  Yogurt, including Greek yogurt, contains probiotics, the live bacterial cultures.  These “good bacteria keep you healthy by supporting your immune function and controlling inflammation”.

What yogurts should one choose?

Many nutritionists recommend unsweetened yogurt – Greek or regular.  My husband eats unsweetened Greek yogurt and adds blueberries or some other fresh fruit to help sweeten the taste.  I prefer regular yogurt but choose brands lower in sugar.  Do look for live active cultures on the label to get the healthy probiotics. 

Find a yogurt you like.  As a professor I often recommended that students add some yogurt to their day.  Then a student came to class eating some yogurt.  She winced with every bite.  I asked her what was wrong, and she stated she hated that yogurt.  I and other students provided her with recommendations for other yogurt flavors and brands to try.  The next week she came to class smiling and showed me a yogurt she liked to eat. 

Conclusion:  Yogurt can indeed be beneficial for managing type 2 diabetes.  Additionally, yogurt has many health benefits as it provides probiotics and many healthy nutrients. Try different yogurts and find one you can enjoy most days or every day of the week.  (Readers:  you may also be interested in “What are the best diets for diabetes?).  Remember to talk with a healthcare professional to tailor dietary choices to your specific needs.  

 Sources:  Food and Drug Administration , dietitian , Harvard study , Research , Is Greek yogurt good for you?)  , What are the best diets for diabetes?  Images: FDA and Yogurt  , Benefits of yogurt  , Greek yogurt