CAN DAILY YOGURT CONSUMPTION HELP REVERSE PREDIABETES AND LOWER BLOOD SUGAR?

Prediabetes, a condition where blood sugar levels are higher than normal but not yet high enough for a diabetes diagnosis, affects millions worldwide. Lifestyle changes, including diet modifications, are often recommended to prevent the progression of type 2 diabetes. According to a new study in Iran, that tracked over 300 participants for nine years, daily consumption of full-fat yogurt (200 g) helped them reverse hyperglycaemia and prevent its progression to Type 2 diabetes.

But can something as simple as eating yogurt daily make a significant impact? Let's check.

The Link Between Yogurt and Blood Sugar:

Yogurt is a fermented dairy product rich in probiotics, protein, calcium, and other essential nutrients. Research suggests that the probiotics found in yogurt may play a role in improving insulin sensitivity and reducing inflammation, both of which are important factors in managing blood sugar levels. Yogurt's low glycemic index makes it a favourable choice for those looking to control their blood sugar.

The United States Food and Drug Administration (FDA) has also granted permission to yogurt manufacturers to promote the potential of yogurt to decrease the risk of Type 2 diabetes. The FDA has endorsed the assertion that consuming a minimum of two cups of yogurt weekly could potentially lower the likelihood of developing diabetes. According to a 2015 study conducted in China and published in PLOS One, probiotics have been shown to notably decrease fasting blood glucose and fasting plasma insulin levels. Reduced levels of fasting plasma insulin are indicative of improved glycemic control.

Yogurt and Prediabetes Reversal:

A study published in the Journal of Nutrition investigated the association between yogurt consumption and the risk of developing type 2 diabetes. The findings revealed that individuals who consumed yogurt daily had a lower risk of developing diabetes compared to those who rarely consumed yogurt. While this study didn't specifically focus on prediabetes reversal, it suggests that regular yogurt consumption may have a protective effect against diabetes, including prediabetes.

Probiotics and Gut Health:

The probiotics found in yogurt contribute to a healthy gut microbiome, which plays a crucial role in regulating various bodily functions, including metabolism and immune response. A balanced gut microbiome has been linked to improved insulin sensitivity and reduced inflammation, both of which are beneficial for managing blood sugar levels and potentially reversing prediabetes.

Yogurt as Part of a Balanced Diet:

While yogurt shows promise in managing blood sugar levels, it's essential to consume it as part of a balanced diet. Pairing yogurt with high-fibre foods like fruits, vegetables, and whole grains can further enhance its benefits for blood sugar control. Additionally, choosing plain or Greek yogurt without added sugars is preferable to avoid potential spikes in blood sugar.

Other Lifestyle Factors:

It's important to recognize that managing prediabetes and preventing type 2 diabetes involves more than just dietary changes. Regular physical activity, weight management, stress reduction, and adequate sleep are also crucial components of a healthy lifestyle. Incorporating yogurt into a comprehensive approach to wellness can complement these efforts and potentially improve outcomes for individuals with prediabetes.

2024-04-22T13:00:53Z dg43tfdfdgfd