Diabetes: Understanding the Difference
Type 1 diabetes is an autoimmune condition in which the body stops producing insulin, the hormone that helps move glucose (sugar) from the blood into cells for energy. It isn’t caused by lifestyle and cannot be prevented through diet.
Type 2 diabetes, the most common form, develops when the body doesn’t respond to insulin effectively, causing blood glucose levels to rise. Family history, age and genetics play a role, alongside factors such as excess body weight and being inactive.
For people living with either type, healthy eating is part of the bigger picture, alongside medication where needed, physical activity, sleep and regular check-ups. Living with diabetes doesn’t mean giving up your favourite foods; it’s about finding an eating pattern that suits your individual needs.
Yoghurt and Diabetes:
What Does the Research Say?
There is encouraging news for yoghurt-lovers. Large studies involving hundreds of thousands of people have found that regular yoghurt eaters tend to have a lower risk of developing type 2 diabetes. One analysis of 14 studies linked a daily serving of yoghurt (244 g or practically 2 x 100 g tubs) with an 18% lower risk. However, this is an association, not proof that eating yoghurt itself reduces the risk.
In March 2024, this body of evidence led the US Food and Drug Administration (FDA) to announce a qualified health claim for yoghurt: “Eating yogurt regularly, at least 2 cups (3 servings) per week, may reduce the risk of type 2 diabetes according to limited scientific evidence”.
That’s roughly three 175 g tubs a week.
Know Your Yoghurt
Plain or flavoured, double cream or fat-free, your choice of yoghurt comes down to personal preference, taste and nutritional needs. Different varieties can all have a place in a balanced diet, providing protein, calcium and live cultures.
When comparing products, check the nutrition information for carbohydrate, total sugar and protein, keeping serving sizes in mind. Here’s an important thing to note: the total sugar listed on South African nutrition tables includes lactose, the natural sugar in milk, so it doesn’t automatically mean sugar has been added. For a clearer picture, check the ingredients list for added sugars.
The key is finding an option you enjoy and that works for you and your family. Enjoy plain yoghurt with your favourite fruit, nuts or oats, or choose a flavoured variety you love.
Small Choices, Bigger Impact
From breakfast to a lunchbox snack, mixed with mayo for a tangy potato salad, served as a healthy dessert, or a dollop with your favourite curry or soup, yoghurt is a simple, versatile addition to everyday meals. Enjoy it as part of a varied and balanced eating pattern that includes fruit, vegetables, legumes, healthy fats, leaner proteins, high fibre grains, and other dairy like cheese, milk and maas.
This World Diabetes Month, take a small step that matters: know your blood glucose levels, encourage your loved ones to do the same, and make food choices that support your health. Sometimes, a little change can start with something as simple as a spoonful of yoghurt.
