The Key to Managing Blood Sugar Levels in Your Fridge

In a recent update, the FDA disclosed that the consumption of yogurt could potentially lower the risk of diabetes. This new development allows yogurt companies to use a qualified statement to communicate this information, indicating that consuming yogurt is linked to a decreased risk of Type-2 diabetes.

Overview

About five years ago, a well-known yogurt producer submitted a request to the FDA for permission to use a qualified health statement regarding the connection between eating yogurt and a reduced likelihood of Type-2 diabetes. This petition was backed by a study released in BMC Medicine in 2014, which revealed that each daily serving of yogurt was associated with a 17% lower risk of developing Type-2 diabetes. Interestingly, the study did not find a significant link between overall dairy consumption and the risk of Type-2 diabetes.

The decreased risk of diabetes is credited to yogurt itself as a food item, rather than any specific component or nutrient within yogurt. Notably, the positive effects on blood sugar levels were observed regardless of the fat or sugar content in the yogurt.

The FDA's decision allows companies to use this qualified health statement as long as they follow the FDA's regulations and refrain from misleading consumers. The FDA specifies that a minimum of two cups, or three servings, of yogurt per week is required to support the statement. Companies must word 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 recognizes limited evidence supporting this statement."

The yogurt company expressed optimism that this information would offer consumers clear and actionable guidance to help reduce their risk of developing Type-2 diabetes.

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

Where the FDA may have made a mistake

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 aid in stabilizing blood sugar levels, many high-quality protein sources do not qualify for the same health statement granted to yogurt.

Additionally, it is worrisome 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 sugary yogurts are permitted 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 impact on diabetes

A meta-analysis published in 2022 highlighted the adverse effects of high dietary sugar intake on health, especially concerning cardiometabolic disease. The study recommended reducing free or added sugar intake 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 negative effects.

Added sugars are linked to risks such as obesity, diabetes, cardiovascular disease, gout, fatty liver disease, dental caries, and specific 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 intake is associated with 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 suggest 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 types provide the same advantages. Some yogurt options with high sugar content can raise blood sugar levels. Therefore, while increasing yogurt consumption is beneficial, opting for unsweetened varieties is advisable.