Eating yogurt lowers risk for type 2 diabetes

Harold Mandel's picture
Delicious yogurt

Diabetes type 2 can be a very difficult disease to manage. There appears to have been an increased incidence of type 2 diabetes in recent years due to poor dietary habits and sedentary lifestyles. Due to the myriad of serious complications associated with diabetes all efforts possible to prevent type 2 diabetes should be taken.

Eating delicious and nutritious yogurt may help prevent type 2 diabetes, reported Diabetologia. Researchers investigated the association between total and types of dairy product consumption and risk of developing type 2 diabetes, using a food diary. Dairy products are significant sources of many nutrients, including:

1: High-quality protein

2: Vitamins A and D in fortified products

3: Vitamin B12

4: Phylloquinones

5: Menaquinones

6: Riboflavin

7: Minerals, including calcium, magnesium and potassium

However, dairy products have been identified as a source of saturated fats, the consumption of which is discouraged in current dietary guidelines, and it is recommended that saturated fat consumption be replaced with unsaturated fat intake. Dairy product consumption has been associated with a lower risk of type 2 diabetes in several studies. Furthermore, evidence has been emerging that dairy derived fatty acids may have a protective effect on the risk of diabetes.

In this prospective study which used dietary consumption data from 7-day food diaries, being in the highest tertile of low-fat fermented dairy product consumption, which was equivalent to consuming a median of 80 g/day, was found to be associated with a 24 percent decreased risk of developing incident diabetes in comparison with being a non-consumer.

This finding in public health terms equates to 4.5 standard size portions (125 g) weekly of low-fat fermented dairy products, primarily comprising of yogurt and including low-fat unripened cheese such as low-fat cottage cheese and fromage frais. In these analyses total dairy, high-fat dairy, milk, cheese and high-fat fermented dairy product consumption was not associated with incident diabetes.

It was concluded that greater low-fat fermented dairy product consumption, primarily driven by yogurt consumption, was associated with a decreased risk of type 2 diabetes development in prospective analyses. These findings have suggested that the consumption of specific dairy types may be beneficial for the prevention of diabetes. This has significant implications, which includes the importance of considering food group subtypes, for public health messages.

Type 2 diabetes is a lifelong disease in which there is a high level of sugar in the blood, reports PubMed Health. This is the most common form of diabetes. Insulin is a vital hormone which is produced in the pancreas. Insulin is necessary to move blood sugar into cells where it is stored and later used for energy. If you are suffering from type 2 diabetes, your fat, liver, and muscle cells do not respond normally to insulin.


This is what is called insulin resistance. Therefore, blood sugar can not get into these cells to be stored for energy. When sugar cannot enter cells, there is a high level of sugar which builds up in the blood. This is what is called hyperglycemia. Type 2 diabetes generally occurs slowly over time. Most people with this illness are overweight when they are first diagnosed. Increased fat makes it more difficult for your body to use insulin correctly. Sometimes type 2 diabetes also develops in people who are thin.

Your chances for getting type 2 diabetes are increased with:

1: Low activity level

2: Poor diet

3: Excess body weight around the waist

Initially people with type 2 diabetes may not have any symptoms. When symptoms occur, early symptoms may include:

1: Bladder, kidney, skin, or other infections that are more frequent or heal slowly

2: Fatigue

3: Hunger

4: Increased thirst

5: Increased urination

6: Blurred vision

7: Erectile dysfunction

8: Pain or numbness in the feet or hands

So we see that type 2 diabetes is a serious condition. Increased education about this disorder can help with prevention and proper intervention if the disease strikes. Research showing that eating yogurt may lower your chances of getting type 2 diabetes is significant. I suggest staying active with daily exercise, watching your weight, and including low fat yogurt in a Mediterranean-styled low fat diet to help prevent or treat this condition. I also suggest seeing your Family Doctor to check for this condition and discuss good prevention and treatment options if you have any signs or symptoms of diabetes.