Sugar-free yogurt: 0 fat for diabetics and diabetes

Low-fat yogurt

This product is sold with great success because girls are afraid of gaining extra calories, and low-fat dairy products will not allow this to happen. But it's not that simple. If it were possible to reduce fat to any food, people would long ago forget about problems with excess weight.

Let's see what fermented milk products are made of and what their advantages are.

Calorie content and composition

Let's start our conversation with calories, which are so scary for modern skinny women. So, yogurt with a fat mass fraction of up to 1.5% has an average of 60-100 kcal. per 100 g.

The composition includes micro- and macroelements - sodium, potassium, phosphorus, as well as vitamins C, E and B. The ratio of proteins, fats and carbohydrates per 100 g can be represented in the following proportion BZHU - 3-5 / 0-2 / 3- 20.

The data provided does not apply to all brands of low-fat products. The numbers depend on the additives in the composition.

Benefit

Yogurt will be useful not only for those losing weight, but also for the average person:

• Thus, a low-fat product contains less saturated acids and cholesterol, and it has a higher concentration of some vitamins and macroelements.
• Consumption of dairy products has a beneficial effect on intestinal function, improving peristalsis and cleansing the body of toxins.
• It will be useful for people leading an active lifestyle, as it contains milk proteins and calcium. These substances strengthen joints and help build muscle mass.
• Natural yogurt is not contraindicated for people with gastritis. It gently envelops and protects the mucous surface. But patients will have to limit their consumption of this dairy product.
• One jar will help regulate cholesterol levels in the blood, and the composition as a whole has a beneficial effect on the vascular system.

Advantages

Low-calorie yogurt has a number of advantages that are worth knowing:

1. Light composition helps you lose weight. Yogurt produces this desired effect by making the person feel full without taking in extra calories.
2. Also, low fat content helps normalize lipid metabolism.
3. Consumption does not cause a feeling of heaviness or nausea.

Harm of low-fat products

Unfortunately, low-calorie yogurt also has its downsides:

• Abundance of additives. When making dairy products, stabilizers (E1412 or 1414) and acidity regulators are used to achieve the correct structure. Manufacturers also flavor their products with artificial flavors, so we can smell the fruity smell. This also includes the color that appears as a result of adding carmine dye (food additive E120, E160a). Do you think this is good for your body? The answer is obvious - no.
• Dangerous ingredients. Light yogurt contains starch, which plays the role of a stabilizer, sugar and sugar-containing components, which increase the percentage of carbohydrates and “kill” nutrients.
• Reduced benefit. With a decrease in fat content, proteins that participate in the body's metabolic processes go away.

All additives can cause allergies in humans, although they are considered safe.

We recommend that you always study the labels of low-fat yogurts in order to choose the most natural and healthy product.

Help with weight loss

You can use fermented milk product for weight loss. Low-calorie yogurt is good for snacking. However, you should not take it as an independent meal, for example, to replace dinner, because the evening meal should be complete and satisfying.

But losing weight with yogurt also has its downsides. So, a low-fat product, having a small amount of calories, can affect weight gain. Why is this happening? Because it is fats that satisfy hunger, and their deficiency causes a constant desire to eat something. Therefore, it turns out that people who drink a low-fat product consume 200-300 kcal. more. But if this is part of the diet, and the person controls hunger, then this result is acceptable.

Choose a low-fat, sugar-free product, it is suitable for weight loss and will bring more benefits.

Principles of nutrition for patients with type 2 diabetes

Endocrinologists have compiled a balanced low-carbohydrate diet No. 9 of healthy foods that do not provoke the release of insulin. Products with a GI above 50 units, which are quickly broken down and sharply increase the amount of the hormone, have been removed from the menu. Patients are advised to eat up to 6 times a day in portions of 200 g. Food is stewed, boiled, baked, steamed.

Daily caloric intake is calculated in accordance with energy needs, on average it does not exceed 2200 kcal. Overweight diabetics reduce their daily calorie intake by 20%. You should drink a lot of clean water throughout the day.

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Choosing the right one

The stores have a huge selection of dairy products. To choose healthy yogurt for weight loss, pay attention to the following signs:

• Study the composition carefully, the main thing is that the list does not contain various food additives. Ideally, it contains only 2 elements - milk and sourdough.
• Also pay attention to the amount of proteins and carbohydrates, they should be in approximately equal proportions. If there are 2-3 g of proteins and 20 carbohydrates, it means that the manufacturer has added a lot of sugar to the composition.
• Give preference to natural yogurt, which does not contain fruit or berry fillers. As a rule, they are artificial and therefore do not bring benefits.
• Yogurt is a living product, so it must contain special bacteria - Lactobacillus acidophilus and Lactobacillus bulgaricus. Be sure to look for them on the packaging.
• And don't forget to look at the expiration date. Natural, live yogurt does not last long, about 10 days.

Which company to buy

We will tell you about brands that are often found on shelves:

• BIO balance. This yogurt has the required amount of lactic and bifidoactive bacteria, which have a beneficial effect on the intestinal microflora. The product is presented in different fat contents, you can choose 1% or 1.5%, calorie content per 100 g is no more than 75 kcal. The downside is the use of artificial flavors and colors to add taste and smell.
• Activia drinking natural. Contains the correct ratio of sugar and milk protein, and also contains milk fat. There are 52 kcal per 100 g. The downside is the lack of bacteria.
• Valio. There are no preservatives and a moderate percentage of sugar. Estimated at 60 kcal. per 100 g. The disadvantage of Valio is its low protein content.
• DANONE low fat. It has a good ratio of proteins and carbohydrates. Only 63 kcal. per 100 g. But there are artificial ingredients.
• Activia thermostatic. Natural yogurt without added flavors. For 100 g only 64 kcal.

The price of each item is within 100 RUR. rub.

If you follow the Dukan diet, choose a product with a fat content of no more than 1.5%.

We also suggest paying attention to Greek yogurt - it is a natural product that is low in fat.

What you can and cannot eat

To provide the body with vitamins and minerals, various foods are included in the diet, but which do not cause a surge in insulin. Every diabetic knows which foods to avoid.

List of prohibited products:

• seasonings:
• alcohol, beer, soda;
• vegetables – beets, carrots;
• high fat dairy products;
• fatty poultry, fish;
• canned and smoked foods;
• rich broths;
• feta, curd cheese;
• mayonnaise, sauces.
• Dessert;
• fast foods.

List of foods for the diet:

• dairy products with fat content up to 2.5%;
• pumpkin, bell pepper, potatoes - no more than 2 times a week;
• cereals, durum pasta.
• asparagus, cabbage, tomatoes, cucumbers, greens;
• lean meat;
• mushrooms;
• avocado;
• whole wheat bread.

For appetizers, seafood salads, vegetable caviar, jellied fish, and beef jelly are allowed. Unsalted cheese contains no more than 3% carbohydrates, so it is also included in the menu for diabetics.

Drinks include: teas, coffee, vegetable smoothies or juices, berry fruit drinks, compotes. Instead of sugar, acesulfame potassium, aspartame, sorbitol, and xylitol are used.

Vegetable oils and melted butter in minimal quantities are suitable for cooking.

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Homemade yogurt

If you don’t trust store-bought products, you can safely make yogurt at home. The advantages of this method are obvious - the absence of preservatives, flavors and dyes.

The main ingredients are milk and starter culture, which can be found in a store or pharmacy. It is sold ready-made or in the form of a powder containing live bacteria.

If you use starter from a pharmacy, then you will find the necessary proportions for preparing yogurt in the instructions. Store-bought milk is added to milk in a ratio of 1:10.

Cooking in a yogurt maker

Buy all the ingredients to make low-fat yogurt in a yogurt maker and get to work:

1. Prepare the dishes. It must be clean.
2. Boil homemade milk to get rid of foreign bacteria. Ultra-pasteurized does not need to be placed on the stove; it can only be heated to 37 degrees, since there are no bacteria in it.
3. After this, you should pour the starter into the milk and mix the liquid.
4. Pour the mixture into cups in a yogurt maker and turn it on.
5. Preparing homemade low-fat yogurt will take 7-12 hours.
6. After this, it must be placed in the refrigerator until it cools down.

Homemade yogurt has strict storage conditions; it should be kept refrigerated. It is advisable to eat the product within a week after cooking.

Multicooker recipe

Many multicookers have the option of making yogurt. To make a treat, mix the milk with the starter and pour it into the equipment, turning on the desired function. The process is no different from cooking in a yogurt maker. After 7-12 hours, the yogurt will be made, after which it will need to be kept in the refrigerator for 2 hours.

To understand whether yogurt is ready or not, look at its consistency; if it is liquid, it means the product has not yet infused.

Cooking in a thermos

If you don’t have special equipment, you can use a thermos, but before that, sterilize it by scalding it with boiling water. Next, prepare the milk mixture and pour it into a container.

The recipe for low-fat yogurt in a thermos is the same as for a multicooker or yogurt maker.

Are grains good for diabetes?

• Buckwheat is valued for its ability to satiate for a long time and maintain stable glucose levels.
• Oats contain plant inulin, an analogue of the hormone. If you constantly eat oatmeal for breakfast and drink an infusion from it, the body's need for insulin will decrease.
• Barley groats are dietary products that slow down the absorption of simple sugars.
• Nutritious porridges are made from pearl barley and crushed corn. They contain a lot of fiber and minerals (iron, phosphorus), which replenish the body's daily needs.
• Millet is rich in phosphorus, contains fatty acids, B vitamins, and complex carbohydrates. It is prepared with water, with pumpkin and consumed with kefir.
• Flaxseed porridge “Stop Diabetes” with Jerusalem artichoke, burdock, cinnamon, onion, and a mix of the above grains was created specifically to reduce blood glucose.

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What to serve with

Yogurt goes well with a variety of foods, so it won't be difficult for you to come up with a new dessert.

However, give preference to low-calorie foods.

With bran

Bran is a dietary product that benefits the body. Thanks to dietary fiber, they cleanse the intestines of toxins and waste. By consuming bran with yogurt, you normalize digestion.

For a healthy drink, mix 0.5 l. low-fat yogurt with 3 tsp. bran.

Drink a low-fat shake during snacks between meals.

With buckwheat

Buckwheat contains fiber and dietary fiber, which help cleanse the intestines and improve the functioning of the gastrointestinal tract. Based on it, you can prepare a tasty and nutritious porridge that does not require cooking:

1. Take half a glass of buckwheat and pour 1-1.5 glasses of low-fat yogurt over it.
2. Leave the cereal overnight at room temperature.
3. During this time it will swell and become edible.

This lazy cooking method is suitable for those who don’t have time to prepare healthy breakfasts in the morning.

With oatmeal

Only oatmeal cooks faster than buckwheat:

1. Take the cereal and pour low-fat yogurt over it.
2. Choose proportions based on your own appetite. The main thing is that the cereal is completely covered with the dairy product.
3. Leave the mixture in the refrigerator for 1-2 hours, after which the delicious porridge is ready.

With flax seeds

Flax contains healthy omega-3 fatty acids that are essential for the human body. They regulate the functioning of the intestines and digestion, and also monitor the beauty of hair and nails.

Make a nutritious dessert using low-fat yogurt with 1 tsp. flax seeds, and you will feel favorable changes in your body.

With fruits and berries

A real dessert is made from low-fat yogurt with various toppings in the form of berries and fruits. Use whatever supplements you like.

Apples, kiwi and banana, strawberries and raspberries are perfect. Experiment and get new tastes!

With cottage cheese

Many people like to add sour cream to the cottage cheese to give it a softer consistency. But it is better to choose low-fat yogurt, as it has less fat content and will not harm your figure.

Just 2-3 tbsp. l. will make the cottage cheese tender and tasty.

With granola

Granola is a breakfast cereal made from nuts, oats and honey, baked until crisp. The dish is often used as muesli for weight loss.

If you choose a dressing, pay attention to light yogurt. It complements the ingredients perfectly.

This breakfast has a high calorie content, about 350-400 kcal per 100 g.

Is it possible to eat fruits and berries?

Previously, it was believed that fruits should be completely excluded from the diet of diabetics due to their fructose content. Today doctors say the opposite. Moderate consumption of sweet and sour fruits is extremely beneficial. However, some types with high GI are prohibited from consumption. This:

• grape;
• dates;
• apricots;
• figs;
• bananas;
• watermelons;
• cherries.

Good for diabetics - kiwi, grapefruit, quince, tangerines, apples, peaches, pears. No harm - pineapples, papaya, lemons, limes. Berries eaten include gooseberries, currants, cherries, strawberries, and blueberries. They will saturate the body with vitamins - chokeberry, viburnum, Goji berries, sea buckthorn, rosehip infusions. The fruits are consumed in their natural form or fruit drinks are prepared from them. Juicing is only allowed from vegetables.

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