Eating 2 cups of yogurt per week may help reduce risk

Miguel Freitas, PhD, vice president of health and scientific affairs at Danone North America, told Healthline that this claim was initially inspired by a study from the Harvard School of Public Health who found that higher yogurt consumption was linked to a reduced risk of type 2 diabetes, even though other forms of dairy were not.

In total, 32 studies, involving 300,000 participants, were cited in Danone’s petition.

“Most of the research that exists in this area and was analyzed in examining this claim includes a variety of high-quality prospective cohort studies, also called observational studies,” he added. , “the majority of which provide direct or suggestive evidence that yogurt consumption” is associated with a lower risk of developing type 2 diabetes when measured over time.

Freitas added that this type of data allows researchers to study large groups of people over longer periods of time to identify possible associations between their habits and health problems such as the development of diabetes.

“Although some consider randomized controlled trials, or studies that assign subjects to either a placebo or an intervention group, to be more effective, they are difficult to apply to nutritional research like that around yogurt and diabetes because they often lack appropriate controls, continue for a sufficiently long period of time, or are conducted in populations that are not representative of the average American,” he explained.

Freitas added that there have been controlled studies on yogurt consumption and diabetes prevention. However, they were not structured in a way that would allow yogurt to be compared to an appropriate control.

Catherine Rall, a registered dietitian at Happy V, said it really comes down to the fact that while there is a correlation between eating yogurt and not developing type 2 diabetes, it’s not the same thing as a causal link.

“While we can speculate that yogurt’s higher protein content gives it a lower glycemic index than higher-carb alternatives and that the probiotics in yogurt may play a role here, none of this can be conclusively proven,” she said.

Regarding the sugar content of many yogurts, Freitas said: “…it is important to note that much of the existing research on yogurt and type 2 diabetes does not distinguish between yogurts of varying sugar content. or fat when they illustrate a potential benefit, suggesting yogurt of any type of yogurt. the type could have a protective effect.

Freitas further added that the Dietary Guidelines for Americans 2020-2025 recommend limited added sugars to less than 10% of total calories while also stating that small amounts can be an acceptable part of an overall healthy diet, especially when encouraging people to choose more nutritious foods like yogurt and allows people more flexibility in their diet.

However, Dan Gallagher, a registered dietitian at Aegle Nutrition, says not all yogurts will be created equal.

“Many yogurts end up being unhealthy because of the sugars and preservatives added to make them tastier,” he noted.

“You’re better off sticking to Greek yogurt or Skyr, both of which have higher levels of protein and very little added sugar or sweeteners,” Gallagher said.

Jenny Dobrynina, a certified nutritionist and sports dietetics expert at Recipe from Chef, suggested several steps you can take besides eating more yogurt to reduce your risk of type 2 diabetes.

First, it is important to have a healthy diet. “I recommend a balanced diet, rich in whole grains, fruits, vegetables and lean protein,” she said.

Additionally, Dobrynina suggests exercising regularly in order to maintain healthy blood sugar levels.

Both diet and exercise can help with weight management, which she says can also reduce the risk of type 2 diabetes.

Dobrynina further suggests avoiding excess sugar and refined carbohydrates.

It’s also a good idea to get tested regularly by your doctor. diabetes testsshe says.

Dobrynina also advises against smoking and excessive alcohol consumption. “Both of these vices contribute to increased risks of type 2 diabetes,” she said.

Finally, she says it’s important to manage stress. “Reduce your stress, because chronic stress is one of the main reasons that affects blood sugar levels,” she noted.

The FDA announced that it will allow yogurt manufacturers to make qualified claims about yogurt’s ability to prevent type 2 diabetes.

They will be allowed to report that eating at least 2 cups (3 servings) of yogurt per week can reduce the risk of type 2 diabetes.

However, they must point out that this is based on limited information.

Although there is evidence of a link between increased yogurt consumption and protection against type 2 diabetes, yogurt has not been proven to prevent type 2 diabetes.

Nutritionists say consumers should be careful when consuming yogurts with added sugars and preservatives because these ingredients make yogurt less healthy.

Other ways to reduce your risk of type 2 diabetes include eating a nutritious diet, exercising, maintaining a healthy weight, limiting sugar and refined carbohydrates, avoiding smoking or drinking too much, and stress management.