Dairy & Diabetes: Yogurt

A growing body of research indicates that eating dairy foods is associated with multiple health benefits, including a reduced risk of type 2 diabetes.

In addition to benefiting gut health, yogurt is a nourishing option to help better manage blood sugar levels for those with diabetes. Similar to most cheeses, many yogurt varieties are low in carbohydrates and include high-quality protein. This beneficial combination can help prevent rapid blood sugar spikes.

As part of a carbohydrate-controlled dietary pattern, yogurt is also an option along with milk and cheese as one of three daily dairy servings recommended by the Dietary Guidelines for Americans. The guidelines also recommend low-fat or nonfat yogurt options. For better blood sugar control, select varieties that have minimal to no added sugar.

If you have diabetes, working with a registered dietitian nutritionist can ensure you are consuming an appropriate balance of carbohydrates and other nutrients that meet your needs.

The following table outlines nutrition information for popular types of yogurt:

  • Greek yogurt: a thick, creamy yogurt that is strained after fermentation to give it its signature consistency
  • Skyr: an Icelandic-style yogurt known in its native country as spoonable cheese
  • Kefir: a drinkable, fermented dairy product

YogurtServing SizeCaloriesTotal Carbohydrates (grams)Protein (grams)
Greek (plain, low-fat) 7 oz73410
Skyr (plain, low-fat) 3/4 cup100614
Kefir (plain, low-fat) 1 cup104129

Further Reading

Yogurt Blog Posts

  • Choosing the Right Yogurt: Dairy vs. Plant-Based

    The yogurt section at the grocery store can be overwhelming. Understand the differences to pick the best choice for your lifestyle.

    Learn More
  • Fermented Dairy and Women’s Bone Health

    Fermented dairy products are popular among those looking to improve gut health. These foods also benefit bone health in postmenopausal women.

    Learn More
  • Can You Freeze Yogurt?

    Have you ever bought too much yogurt to use before it goes bad? The short and simple answer: Freeze your yogurt.

    Learn More

Dairy and Diabetes FAQs

Which milk is best for diabetes?

Studies show that drinking low-fat milk can lessen the risk of developing type 2 diabetes. The health benefits of dairy products such as milk are why these foods are recommended daily for most Americans.

For added benefit on blood sugar levels, select milk options with minimal to no added sugar (added sugar amounts are located on the Nutrition Facts Label). Working with a registered dietitian nutritionist is one of the best ways to ensure a person with diabetes is obtaining an appropriate balance of carbohydrates and other nutrients.

Do dairy foods like yogurt and milk raise blood sugar?

Yogurt and milk are nutrient-rich foods that are good sources of a variety of nutrients, including protein and calcium. Research has shown that yogurt and low-fat dairy foods can reduce the risk of developing type 2 diabetes.

Yogurt and other dairy foods do contain some carbohydrates, which breaks down into glucose, a form of sugar that enters the bloodstream and is used for energy. However, the protein in these foods can help better regulate blood sugar levels. High-protein, lower-carbohydrate options such as Greek and low-sugar yogurts are great options for better blood sugar management and for individuals with diabetes and prediabetes.   

What cheese is good for type 2 diabetes?

Foods rich in high-quality protein like cheese can be nutritious options for people with type 2 diabetes. Pairing foods classified as high in carbohydrates with cheese or other proteins can help to prevent elevated blood sugar levels.

The Dietary Guidelines for Americans (DGAs) recommend low-fat dairy options, and many cheeses now have reduced-fat or non-fat varieties that maintain its high-quality protein. The DGAs also recommend limiting saturated fat intake to no more than 10 percent of total calories per day.

Cheddar, mozzarella, provolone, cottage cheese, ricotta, and feta are some options to consider.

Full-fat cheeses can also fit into a healthy dietary pattern that keeps saturated fat within those calorie limits.

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