During Ramadan, yogurt is a popular choice for both iftar and suhoor. This light and easily digestible food is not only appreciated for its taste but also valued for its nutritional benefits. Multiple studies have indicated that consuming yogurt in moderate amounts regularly can help reduce the risk of type 2 diabetes.
Yogurt is rich in calcium, potassium, magnesium, protein, and a variety of essential vitamins, all of which contribute to meeting the body’s nutritional requirements. Nutrition experts suggest that incorporating yogurt into the daily diet may make it easier to maintain stable blood sugar levels.
A study published in The Journal of Nutrition highlighted that habitual yogurt consumption could lower the risk of developing type 2 diabetes. Similarly, the United States Food and Drug Administration (FDA) recognises yogurt as a key component of a healthy diet. Surveys conducted between 2012 and 2022 revealed that individuals who consumed moderate amounts of yogurt daily experienced a 20–40% reduction in diabetes risk.
How Yogurt Helps Regulate Blood Sugar
Yogurt is a fermented food containing probiotics—beneficial bacteria that improve gut health. These bacteria support proper metabolism and reduce inflammation in the body. Research has shown that regular yogurt consumption helps regulate blood glucose levels and reduces insulin resistance. As a result, insulin functions more effectively, preventing abnormal spikes in blood sugar.
Additional Benefits of Yogurt
Yogurt’s low glycaemic index (GI) makes it especially suitable for people with diabetes. Foods with a low GI release glucose gradually into the bloodstream, reducing the risk of sudden sugar surges. Moreover, yogurt promotes metabolic activity and assists in weight management. The protein content helps maintain satiety for longer periods, decreasing the likelihood of overeating. Essential minerals like calcium and vitamins also support overall health and well-being.
Recommended Daily Intake
Nutritionists recommend consuming around 100–200 grams, or roughly one cup, of homemade yogurt daily. This quantity is generally sufficient to help control blood sugar levels. It is advisable to avoid excessively sweetened or flavoured yogurts.
Enhancing yogurt with fruits, nuts, or seeds can further boost its nutritional value. However, individuals with lactose intolerance or other medical conditions should consult a healthcare professional before including yogurt in their diet.
| Aspect | Recommendation | Benefit |
|---|---|---|
| Daily intake | 100–200 grams (1 cup) | Supports blood sugar regulation |
| Type | Homemade/plain yogurt | Lowers glycaemic index impact |
| Additions | Fruits, nuts, seeds | Enhances nutrition and satiety |
| Considerations | Lactose intolerance or health issues | Consult doctor before consumption |
Incorporating yogurt into a balanced, health-conscious diet can play a supportive role in reducing the risk of type 2 diabetes. Even a small daily habit can yield significant long-term benefits.