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Journalism of Courage
Could yogurt hold the secret to reversing your prediabetes, where your blood sugar levels are higher than normal but still not enough to make you a diabetic? According to a new study in Iran, that tracked over 300 participants for nine years, daily consumption of full-fat yoghurt (200 g) helped them reverse hyperglycaemia and prevent its progression to Type 2 diabetes.
Dr Jasjeet Singh Wasir, Director, Endocrinology and Diabetology, Medanta, Gururgam, agrees that yoghurt can potentially benefit people with prediabetes as Indians tend to progress very quickly to full blown diabetes. “However, it will be incorrect to say that yoghurt alone will reverse prediabetes unless backed up by other corrective measures,” he adds.
The benefits of yoghurt have been documented in community-based prospective studies as well as in meta analysis of numeral studies. It is rich in essential fatty acids and probiotics that contribute to better gut health. As we all know, a healthy gut microbiome with good bacteria prevents the development of obesity, diabetes and heart disease. Yogurt is anti-oxidant and anti-inflammatory. Some of its essential fatty acids work on reducing blood sugar over long-term consumption. Even the United States Food and Drug Administration (FDA) allowed yogurt manufacturers to advertise the role of yogurt in reducing the risk of Type 2 diabetes. The FDA agreed to the claim that eating at least two cups of yogurt per week may reduce the chance of developing diabetes. A 2015 Chinese study, published in PLOS One, found that probiotics significantly reduced fasting blood glucose and fasting plasma insulin levels. Lower levels of fasting plasma insulin indicate more effective glycaemic control.
In a meta analysis of over 20 studies, yoghurt intake between 80 to 125 g per day was related to a 14 per cent lower risk of Type 2 diabetes. Earlier research found that an increase of one serving of yogurt a day was associated with an 18 per cent lower risk of developing Type 2 diabetes. Fortunately, most yogurts without added sugars are relatively moderate in carbohydrates, making them suitable for anyone trying to manage their blood sugar levels. Don’t go for sweetened yogurts at all and also factor your cup of yogurt in the calorie counts of the day.
However, this is just one of the many dietary tools to prevent diabetes. Please pay attention to your overall nutrition, fitness, better sleep and stress management.
You can mix it with fruits, have it with smoothies, dress salads, use it with oats and seeds during breakfast or just have it plain instead of a dessert.
