This article outlines the research on yogurt and diabetes. It also suggests the best types of yogurt for diabetes, as well as those to avoid.

Because of its nutritional benefits, nutritionists often recommend that people with diabetes eat yogurt as part of a healthful diet.

Yogurt is a good source of calcium, vitamin D, potassium, and protein. Recent research also suggests that certain types of yogurt might help reduce inflammation and improve blood sugar control.

Share on Pinterest The probiotics in yogurt may help reduce inflammation.

The 2015-2020 Dietary Guidelines for Americans recommend yogurt as part of a healthful diet. Yogurt is a good source of protein, calcium, and vitamin D. Research also suggests that the probiotics, or “beneficial bacteria,” in yogurt may help to reduce inflammation.

People who have type 2 diabetes tend to have high levels of inflammation in the body. Chronic inflammation can increase the risk of certain complications, such as heart disease and stroke.

The following sections outline the effects of yogurt consumption on diabetes.

Effects of probiotic yogurt vs. no yogurt

A 2016 study investigated the effects of probiotic yogurt consumption on various markers of health in people with type 2 diabetes.

Some of the participants who took part in the study ate a little less than two-thirds of a cup of probiotic yogurt per day for 8 weeks. Others consumed yogurt with a type of pumpkin or just pumpkin alone. A control group received dietary advice on managing diabetes but did not consume any yogurt.

Researchers tested each participant’s blood pressure and blood glucose levels at the start of the study, and again at the end. They also tested levels of fats and inflammatory markers in the blood. Inflammatory markers are chemicals in the blood that indicate inflammation in the body.

The participants who ate yogurt and yogurt and pumpkin showed a significant reduction in blood pressure. Their blood tests also revealed the following health improvements:

a significant decrease in blood glucose levels

significantly lower levels of the inflammatory marker “CRP”

significantly lower levels of low-density lipoprotein (LDL) or “bad” cholesterol

The control group did not show significant improvements in any of the above markers of health. The researchers concluded that consumng probiotic yogurt might be beneficial for people with type 2 diabetes.

Effects of probiotic yogurt vs. conventional yogurt

Probiotic yogurts contain active, live cultures. The amount and type of “healthy” bacteria can differ significantly between brands. However, probiotic yogurt usually contains substantially more beneficial bacteria than conventional yogurt.

A 2014 study suggests that probiotic yogurt may have more significant health benefits than conventional yogurt for people with type 2 diabetes.

The study included 44 participants who were overweight or obese. Over 8 weeks, one group of participants ate just over a cup of probiotic yogurt per day. The other group ate the same amount of conventional yogurt per day.

The participants who ate the probiotic yogurt showed significant decreases in one out of three inflammatory markers tested. They also showed a significant reduction in blood glucose levels. The volunteers who ate conventional yogurt did not show these effects.

The researchers concluded that probiotic yogurt consumption might help to control inflammation. This, in turn, may help to reduce the risk of diabetes complications.

Probiotics and glucose control

A 2015 review of 17 randomized controlled trials investigated the relationship between probiotics and glycemic control.

The review found that probiotics significantly reduced fasting blood glucose and fasting plasma insulin (FPI) levels. Lower levels of FPI indicate more effective glycemic control.

Although the changes in blood glucose and FPI were statistically significant, the size of these changes was modest. Nonetheless, the authors state that even a small reduction in blood glucose can be beneficial, especially for people with type 2 diabetes.