Is the best yogurt for prediabetes in your fridge? Or are you still confused?

So many varieties of yogurt fill the supermarket shelves, it’s nearly impossible to figure out what’s the best yogurt for prediabetes, your weight or your heart. These guidelines will help you.

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Have you checked out the yogurt section of the supermarket lately?

In the time it would take you to look carefully at all those options, the overhead lights would be flashing and someone on a loudspeaker would tell you it’s time to make your way to the front of the store. “The store will be closing in 5 minutes.”

Each choice gives us one more reason to be confused and doubt our ability to make a good decision. My daughter told me this:

I always get overwhelmed and end up just picking the one with the most protein.

No surprise! The yogurt section has got to be one of the most confusing in the entire grocery store. It’s the most common place I see shoppers pull out their reading glasses. And leave without putting a single item into their carts.

What’s the deal with all those yogurts?

We’ve got plain, fruit-flavored, low-fat, non-fat, full-fat, sugar-free, sugar-loaded, Greek yogurt, Icelandic yogurt – and I’m not even getting into non-dairy yogurts or drinkable yogurts today.

I wonder if people would eat more yogurt if the number of choices wasn’t so overwhelming. What’s the best yogurt if you have prediabetes? What’s the best yogurt for weight loss or diabetes or for your heart health. Is there a different best yogurt for each of these conditions?

I don’t think so.

How to pick the best yogurt for prediabetes

and most everything else

Here are 4 things to consider when selecting a brand and type of yogurt, whether your concern is your weight, blood sugar or heart health.

#1: Know what makes yogurt yogurt

Live, active bacterial cultures.

They ferment the milk, and in the fermentation process, some of the sugar (lactose) is converted to lactic acid, creating a tart flavor and a thicker consistency.

Not all yogurts contain live, active cultures. If the yogurt is later heat-treated, the beneficial microbes are killed and offer you no benefit. Look at the label for the names of the cultures used or for the Live and Active Cultures seal from the International Dairy Foods Association. The seal is voluntary, and the manufacturers pay to put it on their products. Thus, not all yogurts with probiotics or live, active cultures will sport the seal.

For more about picking a probiotic supplement or choosing yogurt with probiotics, check out this interview with an industry expert.

#2: Yogurts vary from no added sugar to scary sugar

Choose yogurt with little or no added sugars

It can take a lot of squinting to figure out which yogurts are sugar bombs and which are fairly moderate. Skip the front-of-the-package nutrient and health claims and flip the container over to look at the Nutrition Facts panel. That fine print is where the truth lies. After looking at the serving size, drop your eyes to the line with Added Sugars. Pick a container with as little added sugars per serving as possible.

For a point of reference, every teaspoon out of your sugar bowl serves up 4 grams of added sugar. The American Heart Association advises women to consume no more than 24 grams of added sugar in an entire day. Men should keep their added sugar intake to no more than 36 grams.

Don’t let the Total Sugars distract you

All yogurt has some naturally-occurring sugar. That’s what lactose is. I want you to limit added sugars in your diet.

If you have diabetes, your most important number for carb counting is the Total Carbohydrate (not Total Sugar)

3 ways to skip (or limit) added sugars in yogurt

1. Buy unsweetened yogurt. I typically pick plain, unsweetened yogurt and create my own fun flavors with different fresh and frozen fruits. If you thaw frozen fruit just a little, you’ll discover a wonderful sweet syrupy concoction to rival the sugar-loaded fruit-on-the-bottom yogurts.
2. Choose artificially-sweetened yogurt. If you want a low-calorie desserty flavor like Key Lime Pie or Boston Cream Pie, you’re in luck. The supermarkets are filled with decadent-sounding treats made with artificial sweeteners. And yes, I think it’s fine to use artificial or other non-nutritive sweeteners if you like them and want them. And it’s great to avoid them if you don’t want them. Check out #9 in How to cut back on added sugars without being obsessed or grumpy.
3. Add your own sweetener. I also do this. I may add a pinch of sugar, drizzle of honey or a spoon of artificial sweetener, depending on my mood and what I’m preparing. This Very Berry Smoothie is delish whether you sweeten it with sugar, sucralose or allulose.

#3: Fat matters

Calorie counters should avoid full-fat yogurt, which is sometimes identified as 4% or even 5%. Generally, the higher the fat, the higher the calories. Lower-calorie yogurts are made with 2%, 1% or nonfat milk.

Saturated fat is another concern with yogurt. Though there is new and emerging research suggesting dairy fat may have health benefits, the high levels of saturated fat might raise your LDL cholesterol and lead you toward heart disease.

No more fretting over what to make for dinner. Learn the simple 3-step formula to create tasty meals that manage your blood sugar.

My personal choice: nonfat and low-fat yogurts. I like the way they taste, they’re lower in calories, and I don’t have to worry so much about the cholesterol-raising fats. I plop nonfat Greek yogurt on beans, stews and chili the way other people dress their food with sour cream. But when it really matters for taste – like in my amazing Summer Cucumber Soup – I opt for low-fat yogurt or reduced-fat yogurt.

At least for now, I recommend anyone with high cholesterol levels to play it safe and stick to nonfat and lower-fat varieties.

#4: Which is better? Greek or traditional yogurt?

Do you say to-may-to or to-mah-to?

The better choice is a personal one. Both types are good for you, as are other types like French and Icelandic. Traditional yogurt has a thinner consistency than strained yogurt like Greek and Icelandic. You may prefer one type for breakfast and another type for dressings and sauces.

The best yogurt for prediabetes or diabetes might be Greek yogurt. Since it’s strained, it’s a little lower in carbohydrates and a little higher in protein.

The extra protein might be good for your weight too because protein helps us feel full longer.

The only downside to strained yogurts is that they also tend to be a little lower in calcium.

I always have nonfat plain Greek yogurt in my fridge. Always.

Is yogurt good for prediabetes and diabetes?

Research finds that an increase of one serving of yogurt a day is associated with an 18% lower risk of developing type 2 diabetes, so I always encourage clients with prediabetes to include yogurt if they enjoy eating it. Fortunately, most yogurts without added sugars are relatively moderate in carbohydrate making them suitable for anyone trying to manage their blood sugar levels.

Here are a few ways to get more yogurt.

10 Healthy Ways to Use Yogurt in Your Prediabetes Diet

• Smoothies, of course
• Mix it with muesli – my favorite quick breakfast whenever I’m lucky enough to be in Europe
• Top chili, stews and other wintery favorites with plain Greek yogurt. This is a really good way to boost the protein in a plant-based meal like lentil chili or chickpea, lemongrass and farro stew
• Ice pops and other frozen desserts
• Drizzle over fruit
• Mix plain yogurt with cucumber, garlic and mint for a dip or dressing
• Whip up a salad dressing with plain yogurt, Dijon mustard, garlic and fresh tarragon or other favorite herbs
• Dress your salmon with a mixture of plain yogurt, lemon juice and chopped capers
• Layer yogurt, fruit and granola in a pretty parfait glass for a fun snack or simple dessert
• Try it in overnight oats, like in this recipe from my friend and colleague Lauren at Nutrition Starring You

Some favorite yogurts

People often ask me about brands when they want to know about the best yogurt for prediabetes, heart health or any health concern. I have lots of favorites, so I’ll share only a few.

• Fage nonfat plain yogurt: perfect as a topping on chili, soups and more and equally wonderful in smoothies
• Fage 2% plain yogurt: ideal when you want a bit more creaminess in desserts or cold soups
• Chobani Less Sugar Madagascar Vanilla Cinnamon Greek Yogurt: super delicious
• Siggi’s nonfat raspberry skyr: thick, delicious and lower in added sugar than most fruit yogurts
• Siggi’s pumpkin and spice lowfat skyr: fun and tasty

Next time you hear “the store will be closing in 5 minutes,” it won’t be because you wasted so much time in the yogurt section.