Yogurt is produced by fermenting milk and is a good source of gut-friendly probiotics. Many health-conscious people include a daily dose of yogurt in their diet by mixing it with breakfast cereals, fresh fruits, nuts or flaxseeds; eating it on its own; or using plain yogurt to prepare dip and marinade. However, if you are concerned with your insulin levels, yogurt and dairy products in general may not be a good option for you.
Yogurt Nutrition Facts
The nutritional value can differ from one brand to another, depending on its fat content, if it contains real sugar or artificial sugar or if it is flavored. Looking at the label on the brand of yogurt you usually buy is the best way to determine how many grams of carbohydrates and sugars are found per serving. According to the USDA National Nutrient Database, a 4-oz 3. individual container of nonfat, fruit-flavored yogurt contains 108 calories and 21.6 g of carbohydrates, while the same serving of nonfat yogurt sweetened with a sugar substitute contains 52 calories and 9.2 g of carbohydrates. A 4-oz. serving of low-fat plain yogurt has 71 calories and 8 g of carbohydrates. As a comparison basis, a slice of bread has approximately 15 g of carbs.
- The nutritional value can differ from one brand to another, depending on its fat content, if it contains real sugar or artificial sugar or if it is flavored.
- individual container of nonfat, fruit-flavored yogurt contains 108 calories and 21.6 g of carbohydrates, while the same serving of nonfat yogurt sweetened with a sugar substitute contains 52 calories and 9.2 g of carbohydrates.
Carbs and Insulin
Yoplait Yogurt for Weight Loss
The main factor influencing your insulin levels is the amount of carbs you eat; therefore, the more yogurt you eat and the more carbohydrates and sugar your yogurt contains, the more insulin will produce your pancreas and the higher your insulin levels will be. If you typically consume your yogurt with other carbohydrate-containing foods, such as fresh or dried fruits, breakfast cereals, oatmeal, extra sugar, honey or syrup, your higher carb intake will trigger the release of more insulin from your pancreas.
Dairy and Insulin
In addition to raising your insulin levels because of the carbs it contains, the protein casein and whey found in yogurt can also contribute to stimulating the release of more insulin, as explained on Mark's Daily Apple 1. Milk and cheese, but not cream and butter, also have the same properties because they contain the same insulin-stimulating proteins. As a result, your insulin levels will raise more than they would normally raise when eating yogurt than when eating another food with a similar carbohydrate content.
Lower Your Insulin Levels
Fruit & Yogurt Diet
High insulin levels are not desirable and can lead to insulin resistance. If you know you are insulin resistant, which is often the case for people with a large waist circumference, metabolic syndrome, prediabetes, diabetes or polycystic ovary syndrome, you should modify your diet to help you lower your insulin levels. Although yogurt may be partly responsible for raising your insulin levels, carbohydrate-rich foods, such as:
- added sugar
- sugary drinks
- other grains
- are probably the biggest culprit
Eat plain yogurt and add fresh fruits, nuts or nut butter to flavor it without adding sugar and reduce the release of insulin from your pancreas. Reduce your carb intake from grains and sugar in your diet, and your insulin levels will decrease, and your insulin sensitivity will improve.
- High insulin levels are not desirable and can lead to insulin resistance.
- Although yogurt may be partly responsible for raising your insulin levels, carbohydrate-rich foods, such as: * added sugar
* sugary drinks
* other grains
* are probably the biggest culprit Eat plain yogurt and add fresh fruits, nuts or nut butter to flavor it without adding sugar and reduce the release of insulin from your pancreas.
Yoplait Yogurt for Weight Loss
Fruit & Yogurt Diet
The Signs & Symptoms of Excessive Carbohydrate Consumption
Cheese Allergy & Rash
Can Eating Yogurt Three Times a Day Help With Weight Loss?
Lactose Intolerance and Ranch Dressing
Kefir For Protein
Yogurt for Breakfast to Lose Weight
What Is the Healthiest Yogurt to Eat?
Kefir & the Atkins Diet
- Mark's Daily Apple; Dairy and Its Effect on Insulin Secretion; January 2011
- "The Art and Science of Low Carbohydrate Living: An Expert Guide to Making the Life-Saving Benefits of Carbohydrate Restriction Sustainable and Enjoyable"; Stephen D. Phinney and Jeff S. Volek; 2011
- USDA National Nutrient Database: Nutrient Data Laboratory
- U.S. Centers for Disease Control and Prevention. Insulin resistance and diabetes. Last reviewed August 12, 2019.
- Wilcox G. Insulin and insulin resistance. Clin Biochem Rev. 2005;26(2):19–39.
- Ritchie RH, Zerenturk EJ, Prakoso D, Calkin AC. Lipid metabolism and its implications for type 1 diabetes-associated cardiomyopathy. J Mol Endocrinol. 2017 May;58(4):R225-R240. doi:10.1530/JME-16-0249
- Volpi, E. and Dickinson, J.M. (2015). Protein metabolism in health and diabetes. In International Textbook of Diabetes Mellitus (eds R.A. DeFronzo, E. Ferrannini, P. Zimmet and K.G.M.M. Alberti). doi:10.1002/9781118387658.ch16
- Colorado State University. Pathophysiology of the Endocrine System. Physiologic effects of insulin.
- University of Berkley, California. Endocrine Pancreas.
Aglaee Jacob is a registered dietitian. She has experience working with people who have diabetes, cardiovascular disease, hypertension and obesity issues. Jacob obtained a bachelor of science and a master of science, both in nutrition, from Laval University in Quebec City, Canada.