Low Glycemic Index Diet: Greek Yogurt and Plain Yogurt for Weight Loss
80Greek Yogurt 2012 Update
Read the labels carefully on products claiming to be "Greek yogurt." Many products making this claim are made by companies that use ingredients that aren't traditional to Greek yogurt, resulting in a yogurt that doesn't have the higher protein and rich, thick texture of traditional Greek yogurt. Some commercial yogurt makers add gelatin and other ingredients that aren't necessary in real Greek yogurt.
I tried some "Greek yogurt" from Trader Joe's that was a thin consistency -- it bore no resemblance to actual Greek yogurt.
Most important, these fake products that claim to be Greek yogurt don't offer the higher protein content that helps to stabilize blood sugar. Regular yogurt, unless it's reduced-lactose, contain a significant amount of carbohydrates -- that includes plain yogurt, simply because the milk yogurt is made of contains lactose, a natural sugar. Greek yogurt that's made the traditional way is strained, resulting in a thick, protein-rich yogurt with the consistency of custard. Unfortunately, even some of the thick-textured so-called Greek yogurts are imposters and have the same amount of protein as other commercial yogurts.
Read the labels carefully, to make sure you're getting a product higher in protein than other commercial yogurts. Your best bet is to buy yogurt from companies that specialize in Greek yogurt, instead of companies that recently started faking "Greek yogurt" to make a profit off of the popularity of a food that's superior to anything in their product line.
A simple guide to using plain yogurt to help with weight loss, including information on the significance of the glycemic index in weight management. Low-glycemic foods such as plain yogurt contribute to stable blood sugar. Stable blood sugar results in fewer food cravings, making it easier to lose weight. Plain yogurt provides a nutritious snack with a low glycemic index to satisfy your appetite and help keep your weight loss efforts on track. Tips on easy ways to include yogurt in your diet, and yogurt benefits for weight loss.
Plain Yogurt
Plain yogurt is a nutritious, low-glycemic food that can help keep your blood sugar stable. Keeping your blood sugar in a healthy range supports mental focus and physical health, and curbs your appetite. High GI foods, such as processed foods, cause a rapid rise in blood sugar followed by a crash when your blood sugar drops. This pattern can lead to overeating and weight gain.
Glycemic Index
The glycemic index ranks carbohydrate foods based on their effect on blood glucose, according to the American Diabetes Association. Foods that rank at 50 or below count as low glycemic. The glycemic index ranks foods relative to glucose — glucose ranks as 100. Plain yogurt has a low glycemic index.
Managing your blood sugar by using the glycemic index provides a healthy strategy for people with diabetes, hypoglycemic and anyone who wants to manage their weight and appetite.
The glycemic index can guide you to make healthier food choices to help protect yourself from chronic diseases. A diet heavy in high-GI processed foods such as sweets and white bread puts you at increased risk for metabolic syndrome, high blood pressure, heart disease, type-2 diabetes and some cancers, the Harvard School of Public Health says.
Use plain yogurt for breakfast, salads, smoothies, desserts and as a sour cream substitute.
Glycemic Index Diet Limitations
- The glycemic index doesn't provide information about the impact of the quantity of carbohydrate foods on your blood sugar. Another system, called "glycemic load" offers a more accurate assessment. Paying attention to portion size is a key to managing blood glucose and your weight, according to the American Diabetes Association. The carbohydrates in plain yogurt come from lactose, a naturally occurring sugar in milk. Some adults have difficulty digesting lactose.
- The glycemic index doesn't address food composition or quality. A chocolate bar may have a lower GI than oatmeal, so it's important to use your judgment to make nutritious food choices.
Yogurt for Weight Loss Tips
Plain yogurt offers the advantage of being free of sugar, artificial sweeteners, flavorings, colorings and other additives common to many commercial yogurts. Yogurt contains calcium and beneficial bacteria.
Plain yogurt has a glycemic index of 14, according to the Low-Carb Resource website. By comparison, reduced-fat yogurt with fruit has an average GI of 27.
The fat content of plain yogurt varies, ranging from non-fat to whole milk yogurt. It's important to limit saturated fat to reduce your risk of heart disease. The United States Department of Agriculture's 2010 Dietary Guidelines advise limiting saturated fat to below 10 percent of your total calories, with a goal of cutting saturated fat to 7 percent.
Preliminary evidence suggests eating a low-glycemic diet promotes weight loss.
2011 Weight Loss with Yogurt Update
I've burned off 32 pounds since last December. I enjoy yogurt in a morning smoothie, as a snack with berries or frozen as a substitute frozen dessert. I freeze plain or natural fruit yogurt made without sugar. Most frozen yogurts are full of sugar and other ingredients I prefer to avoid. Partially thawing the yogurt and serving it with dark cherries, blueberries or organic strawberries satisfies my sweet tooth, with healthy probiotics, calcium, antioxidants and vitamins. Combined with regular exercise and a whole-food diet, yogurt offers a versatile food to make a low-glycemic diet more enjoyable. Certain dairies offer lactose-free yogurt and kefir. Lactose is a natural sugar in dairy products -- it raises the glycemic index of the food and some adults have difficulty digesting lactose.
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Plinka -- That's a good point, as a dancer you have an added incentive. Adding fresh fruit works well with yogurt -- and gives sweetness without the high added sugar content of certain commercial yogurts. Natural fruit tastes good and gives your body more carbohydrates to use as fuel -- you burn it off in physical activity. Bananas are a great choice for a healthy person -- and they add fiber. For anyone with blood sugar issues, a lower-carbohydrate fruit such as blueberries adds flavor with less fruit sugar.
Plinka -- That's a good point, as a dancer you have an added incentive. Adding fresh fruit works well with yogurt -- and gives sweetness without the high added sugar content of certain commercial yogurts. Natural fruit tastes good and gives your body more carbohydrates to use as fuel -- you burn it off in physical activity. Bananas are a great choice for a healthy person -- and they add fiber. For anyone with blood sugar issues, a lower-carbohydrate fruit such as blueberries adds flavor with less fruit sugar.
Useful hub! I'm on a diet too, because I dance and I don't want to put on weight. Yogurt is a basic part of my diet as well. I usually blend it with smashed bananas. I know, bananas are quite sweet, but I need energy during the day. I try to avoid bread and rolls and eat a lot of vegetables and fruit, drink a lot of water, etc. I don't crave for sweets at all. I think, it's just a bad habit which you can get rid of by going cold turkey.
Ubanichijioke -- Thank you for taking time to comment. My weight loss writing comes from experience. Even though I do a lot of research, I like to write about the things I know work. Once I realized I could be free of food cravings, my weight loss became much easier.
These are easy and healthy weight loss strategies. You write with a rare gift of expertise. Voted useful and interesting
BlissfulWriter --
Good point about avoiding hfcs and excess sugar. Reading labels shows that yogurt ingredients vary a lot. Recently I searched through five brands of Greek yogurt to find one made the natural way, without gelatin and various additives. I usually buy plain yogurt and add it to fresh fruit or cooked whole oats. I also make my own salad dressings with it and serve it with Mediterranean-style meals and Mexican food.
Yes, yogurt is a very healthy food. Avoid those with high-fructose corn syrup or those lot of sugar in it. I do try to eat low-glycemic foods rather than high-glycemic ones.
rutley Level 3 Commenter 3 months ago
Voted up and thanks so much!