A recent study conducted in Iran suggests that incorporating full-fat yogurt into your daily diet could hold the key to reversing prediabetes and preventing its progression to Type 2 diabetes. The study, which tracked over 300 participants for nine years, found that daily consumption of 200 grams of full-fat yogurt helped reverse hyperglycemia in individuals with prediabetes.
The benefits of yogurt consumption have been documented in various studies, highlighting its richness in essential fatty acids and probiotics that promote gut health. A healthy gut microbiome, supported by good bacteria from yogurt, can help prevent the development of obesity, diabetes, and heart disease. Additionally, yogurt is known for its antioxidant and anti-inflammatory properties, with some essential fatty acids showing long-term benefits in reducing blood sugar levels.
In fact, the United States Food and Drug Administration (FDA) has permitted yogurt manufacturers to advertise the role of yogurt in reducing the risk of Type 2 diabetes. According to the FDA, consuming at least two cups of yogurt per week may lower the chance of developing diabetes. A 2015 Chinese study published in PLOS One also found that probiotics, present in yogurt, significantly reduced fasting blood glucose and fasting plasma insulin levels, indicating improved glycemic control.
Multiple studies have supported the association between yogurt intake and a lower risk of Type 2 diabetes. A meta-analysis of over 20 studies revealed that consuming between 80 to 125 grams of yogurt per day was linked to a 14% lower risk of developing Type 2 diabetes. Previous research has also shown that increasing yogurt consumption by one serving per day was associated with an 18% lower risk of developing the disease.
Fortunately, most yogurts without added sugars are relatively low in carbohydrates, making them suitable for individuals managing their blood sugar levels. However, it's crucial to avoid sweetened yogurts and consider the calorie content of yogurt in your daily diet.
To incorporate yogurt into your daily routine, consider mixing it with fruits, adding it to smoothies, using it as a dressing for salads, combining it with oats and seeds for breakfast, or simply enjoying it plain instead of a dessert.
While yogurt can be a beneficial dietary tool in preventing diabetes, it is essential to focus on overall nutrition, fitness, better sleep, and stress management to maintain optimal health.
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