Advice to Eat Yogurt to Control Diabetes During Fasting

During Ramadan, yogurt is a favourite addition to both Iftar and Suhoor meals. Light, easily digestible, and delicious, this fermented dairy product is not only appreciated for its taste but also for its nutritional benefits. Research indicates that consuming moderate amounts of yogurt regularly may help reduce the risk of developing type 2 diabetes.

Yogurt is rich in calcium, potassium, magnesium, protein, and a variety of vitamins, which collectively help meet the body’s nutritional needs. According to experts, incorporating yogurt into your daily diet can support the regulation of blood sugar levels.

A study published in The Journal of Nutrition highlights that a consistent habit of eating yogurt may lower the risk of type 2 diabetes. Similarly, the United States Food and Drug Administration (FDA) recognises yogurt as an important component of a healthy diet. Surveys conducted between 2012 and 2022 found that individuals who consumed moderate amounts of yogurt daily could reduce their diabetes risk by approximately 20–40%.

How Yogurt Helps Control Blood Sugar

Yogurt is a fermented food that contains probiotics—beneficial bacteria that improve gut health. A healthy gut aids metabolism and reduces inflammation in the body. Research shows that regular yogurt consumption can help maintain stable blood glucose levels and reduce insulin resistance. As a result, insulin works more effectively, preventing abnormal spikes in blood sugar.

Additional Benefits of Yogurt

Yogurt has a low glycaemic index (GI), making it suitable for people with diabetes. Low-GI foods release glucose gradually into the bloodstream, reducing the risk of sudden sugar spikes. Furthermore, yogurt supports metabolism, helps manage weight, and keeps you feeling full longer thanks to its protein content. Essential nutrients like calcium and vitamins contribute to overall health.

Recommended Daily Intake

Experts suggest consuming 100–200 grams (approximately one cup) of homemade yogurt per day. This amount can help regulate blood sugar levels effectively. It is advisable to avoid sweetened or flavoured yogurts, which may counteract these benefits.

Enhancing yogurt with fruits, nuts, or seeds can further boost its nutritional value. However, individuals with lactose intolerance or other health conditions should consult a physician before including yogurt in their diet.

Incorporating yogurt as part of a balanced, healthy diet can be a small yet impactful step in lowering the risk of type 2 diabetes. Even modest dietary changes, if sustained, can deliver long-term health benefits.