The Key to Managing Blood Sugar Levels in Your Fridge

In a recent announcement, the FDA revealed that consuming yogurt may help reduce the risk of diabetes. As a result, yogurt companies can now use a qualified claim to convey this information. This development allows for the use of a qualified claim stating that eating yogurt is associated with a decreased risk of Type-2 diabetes.

Dairy consumption and diabetes risk

Five years ago, a prominent yogurt company submitted a petition to the FDA seeking approval to use a qualified health claim related to the link between yogurt consumption and a reduced risk of Type-2 diabetes. This request was supported by a study published in BMC Medicine in 2014, which demonstrated that each daily serving of yogurt was correlated with a 17% lower risk of developing Type-2 diabetes. Interestingly, the study did not find a similar significant association between overall dairy intake and the risk of Type-2 diabetes.

This reduced risk of diabetes is attributed to yogurt itself as a food item, rather than any specific compound or nutrient within yogurt. Notably, the benefits on blood sugar levels were observed irrespective of the fat or sugar content of the yogurt.

The FDA's ruling permits companies to utilize this qualified health claim as long as they adhere to the FDA's guidelines and avoid misleading consumers. The FDA stipulates that a minimum of two cups, or three servings, of yogurt per week is necessary to support the claim. Companies are required to phrase their claim as follows: "Consuming yogurt regularly, at least two cups (three servings) per week, may decrease the risk of Type-2 diabetes. The FDA acknowledges limited evidence supporting this claim."

The yogurt company expressed optimism that this news would provide consumers with straightforward, actionable information to help lower their risk of developing Type-2 diabetes.

While the guidance is practical and actionable, it may not be entirely feasible for everyone.

Where the FDA may have erred

Interestingly, the FDA highlighted yogurt as a "preventive" food for diabetes, while endorsing a food pyramid that emphasizes grains that metabolize similarly to sugar. Although protein-rich products like yogurt can help stabilize blood sugar levels, many high-quality protein sources do not qualify for the same health claim granted to yogurt.

Moreover, it is concerning that the sugar content of yogurt is not a determining factor for the qualified health claim. Elevated blood sugar levels are a key indicator of Type-2 diabetes, yet companies producing sugar-laden yogurts are allowed to make claims related to diabetes prevention, even for high-sugar products.

It should be noted that the sugar in yogurt can contribute to the risk of cardiovascular and blood sugar issues.

Sugar's relationship to diabetes

A meta-analysis published in 2022 highlighted the harmful effects of high dietary sugar consumption on health, particularly in relation to cardiometabolic disease. The study recommended reducing the intake of free or added sugars to less than 25 g/day (approximately six teaspoons/day) and limiting sugar-sweetened beverages to less than one serving per week to mitigate these adverse effects.

Added sugars are associated with risks such as obesity, diabetes, cardiovascular disease, gout, fatty liver disease, dental caries, and certain cancers.

While most studies on added sugars focused on sugar-sweetened beverages due to their prevalence as a sugar source, evidence suggests that higher dietary sugar consumption is linked to weight gain and fatty liver disease, which can contribute to diabetes.

While these studies primarily examined sugar-sweetened beverages, it is crucial to recognize that excessive sugar consumption poses risks, regardless of the source.

Our conclusion

We recommend approaching the new FDA recommendation with caution. While yogurt offers health benefits as a protein-rich food containing probiotics, calcium, zinc, and B vitamins, not all yogurt varieties are equally beneficial. Some sugar-laden options can elevate blood sugar levels. Therefore, while increasing yogurt consumption is beneficial, it is advisable to choose unsweetened varieties.