Yogurt, Not Specified as to Type of Milk, Fruit: A Low Glycemic Option

Fruit yogurt is a popular dairy product enjoyed by many as a breakfast option, snack, or dessert alternative. Let’s take a closer look at its glycemic impact and nutritional profile.

Glycemic Index and Load

With a Glycemic Index of 33, fruit yogurt falls into the low glycemic category. Foods under 55 are considered low glycemic, making this a good option for those monitoring their blood sugar levels.

The Glycemic Load is 5.12 per 100g serving, which is also considered low. A glycemic load under 10 indicates that the food will have minimal impact on blood glucose levels when consumed in the given serving size.

Nutritional Profile per 100g

• Calories: 93
• Protein: 4.57g
• Fat: 1.34g
• Carbohydrates: 15.7g
• Fiber: 0.2g
• Sugar: 12.8g
• Net Carbs: 15.5g

Benefits of Fruit Yogurt

Despite containing sugars from both the fruit and possibly added sweeteners, fruit yogurt offers several nutritional benefits:

• Good source of protein (4.57g per 100g)
• Contains calcium and other essential minerals
• Provides probiotics that support gut health
• Low in fat (1.34g per 100g)
• Moderate calorie content (93 calories per 100g)

Considerations for Blood Sugar Management

While fruit yogurt has a low glycemic index, it’s worth noting that it contains 12.8g of sugar per 100g serving. Those who need to carefully monitor their carbohydrate intake might want to be mindful of portion sizes or consider plain yogurt with fresh fruit as an alternative.

How to Include Fruit Yogurt in a Balanced Diet

• Enjoy as part of a balanced breakfast with nuts or seeds to add healthy fats and further moderate blood sugar impact
• Use as a better alternative to high glycemic desserts
• Combine with low glycemic fruits like berries for additional fiber
• Look for varieties with lower added sugar content

Conclusion

Fruit yogurt can be a nutritious addition to a balanced diet, even for those monitoring their blood sugar levels. With its low glycemic index and moderate glycemic load, it provides nutrients like protein and calcium without causing significant blood sugar spikes when consumed in appropriate portions.

For those looking to reduce sugar intake further, plain yogurt topped with fresh fruit offers the benefits of yogurt with more control over sugar content.