Frozen yogurt is a delicious and much-loved dairy product.
However, if a person has diabetes or blood sugar levels are higher than normal, there will be questions about how safe it is to eat frozen yogurt. Can Diabetics Eat Frozen Yogurt?
Diabetics generally even limit eating certain fruits even though they contain natural sugar.
So frozen yogurt can be safe or unsafe for the health of diabetics.
Frozen Yogurt Nutrient Content
According to US Department of Agriculture in a cup of plain frozen yogurt (about 174 grams) with variants other than chocolate flavor (because it is higher in calories) there are the following nutrients [1]:
- 5.2 grams of protein
- Sugar 34.6 grams
- 6.3 grams of fat
- Fiber 0 grams
- Carbohydrate 37.6 grams
- Sodium 110 mg
- Magnesium 17.4 mg
- Vitamin C 1.2 mg
- Potassium 271 mg
- Calcium 174 mg
- 221 calories
Because it is a form of dairy product, frozen yogurt has protein content, although it is not too big [2].
The types of protein contained in high-quality frozen yogurt, namely casein and whey, offer essential amino acids for consumers. [2].
The fat content in frozen yogurt comes from milk, the main ingredient in frozen yogurt [2].
Meanwhile, the carbohydrate content is relatively high because the sugar content is quite large [2].
Therefore, this is a concern for some diabetics about whether or not they should consume frozen yogurt.
Can diabetics eat frozen yogurt?
Yes, but with small portions and can only eat it occasionally if you want blood sugar levels not to spike [4].
Diabetics need to continue to maintain and monitor their blood sugar levels so that the intake of sugar and carbohydrates is the most that needs to be limited [4,5].
According to American Diabetes Association, all sweet food sources should only be enjoyed in small portions and on special occasions [5].
Frozen yogurt is classified as a low glycemic index food source, which means that the digestive process by the body runs slowly or slowly [6].
Sounds good and healthy because the intake of foods with a low glycemic index will not trigger a spike in blood sugar levels [7].
Although it seems healthy and can be consumed often because it is safe, frozen yogurt still needs to be consumed infrequently and not too much when enjoying it. ,[4].
Frozen yogurt is still made from yogurt, which is also still a type of dessert like ice cream.
Although similar to ice cream, yogurt is lower in calories and fat and does not contain cream, and that’s all that sets it apart.
As has been shown through the nutritional content of frozen yogurt, there are about 200 calories in one cup [8].
Not only high in fat, but also high in sugar, this applies when choosing low-fat or fat-free frozen yogurt.
Low-fat or even completely fat-free frozen yogurt has slightly lower calories than regular frozen yogurt, but the sugar content has the potential to remain the same and not significantly different.
Per 100 grams of plain frozen yogurt and non-fat frozen yogurt (fat-free), here are the differences in content [9,10]:
Plain Frozen Yogurt (100 grams)
- Fiber 0 grams
- 3 grams of protein
- Fat 4 grams
- 22 grams of carbohydrates
- 127 calories
Non-fat / Fat Free Frozen Yogurt (100 grams)
- Fiber 0 grams
- 4 grams of protein
- Fat 0 grams
- 23 grams carbs
- 112 calories
It can be seen that there is only a difference of 1 gram in sugar/carbohydrate content between plain frozen yogurt and fat-free frozen yogurt.
However, this returns to each brand of frozen yogurt products that use different levels of nutritional content.
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For diabetics who want to enjoy frozen yogurt, pay attention to the packaging label before buying.
Low-sugar frozen yogurt can be found, but usually made using non-calorie artificial sweeteners.
Frozen Yogurt Consumption Tips
So that diabetics or people with a high enough risk of diabetes can enjoy frozen yogurt, several things need to be considered, namely:
High sugar levels are the main reason why diabetics or those with diabetes risk limit their intake of frozen yogurt [4].
Instead of consuming 1 cup of frozen yogurt, choose to enjoy only cup (which is the size of a baseball).
It is even more advisable to fill the cup with fruit (which is safe for diabetics) and then add a little yogurt on top.
Choosing Healthy Toppings
Instead of choosing choco chips, biscuit crumbs, fruit syrup, or candy as a topping for frozen yogurt, fresh fruit can be a healthier topping.
Or, consult a doctor about what fruit you can eat, then consume it with yogurt.
Another option that has a low sugar content and can still be enjoyed as a topping for frozen yogurt is nuts or dark chocolate. [11].
Making Your Own Yogurt at Home
It is much more recommended to make your own frozen yogurt at home so that the content in it is more controlled.
By making your own, frozen yogurt can be made low in calories, low in fat or low in sugar with healthy toppings that are suitable for diabetics.
Although you can make your own frozen yogurt at home or find low-sugar and low-fat yogurt, avoid overconsumption and too often to control blood sugar.
- US Department of Agriculture. FoodDataCentral. Frozen yogurts, flavors other than chocolate. US Department of Agriculture; 2019.
- Jennifer Purdie, M.Ed & Melissa Rifkin, MS, RD, CDN. Frozen Yogurt Nutrition Facts and Health Benefits. Verywell Fit; 2022.
- Image: Pixabay
- Vanessa Caceres & Lindsey Elizabeth Cortes (Pfau), MS, RD, CSSD. How to Enjoy Frozen Yogurt When You Have Diabetes. Live Strong; 2021.
- American Diabetes Association. Myths about Diabetes. American Diabetes Association; 2022.
- Diabetes Canada. Glycemic Index Food Guide. Diabetes Canada; 2022.
- National Health Service. What is the glycemic index (GI)?. National Health Service; 2018.
- Digestive Disorders. Is Frozen Yogurt Really Healthy?. UPMC Health Beat; 2016.
- Self Nutrition Data. Frozen yogurts, flavors other than chocolate. Self Nutrition Data; 2022.
- Self Nutrition Data. TCBY dessert: Frozen Yogurt, NonFat. Self Nutrition Data; 2022.
- David L Katz, Kim Doughty, & Ather Ali. Cocoa and chocolate in human health and disease. Antioxidants & Redox Signaling; 2011.
- Video: Beat Your Diabetes