Yogurt is a delicious and nutritious food that offers numerous health benefits, especially for individuals managing diabetes. Packed with probiotics, high-quality protein, and essential vitamins and minerals, yogurt can help regulate blood sugar levels, improve digestive health, and support weight management—key concerns for those with diabetes. Choosing the right kind of yogurt is crucial, as some varieties are loaded with added sugars and artificial flavors that can negatively impact blood glucose.
This article explores the ten best yogurts for diabetes, focusing on options that are low in sugar, rich in protein, and contain beneficial live cultures. Each recommended yogurt has been carefully selected based on nutritional value, ingredient quality, and how well it supports blood sugar control. Whether you’re looking for dairy or non-dairy options, flavored or plain, this comprehensive guide will help you make informed choices that align with your dietary needs and keep your blood sugar in check.
1. Chobani Non-Fat Plain Greek Yogurt
Chobani Non-Fat Plain Greek Yogurt is an excellent choice for individuals with diabetes due to its high protein and low carbohydrate content. Greek yogurt, in general, is thicker and creamier than regular yogurt because it is strained to remove much of its whey. This straining process also removes a significant amount of lactose, which helps lower the sugar content, making it ideal for blood sugar management.
Chobani’s plain non-fat version contains around 100 calories and 6 grams of sugar per serving, most of which are naturally occurring. It is also rich in probiotics, which can aid digestion and improve gut health—a crucial component in metabolic and blood glucose regulation. Because it is unflavored, there are no added sugars, giving individuals control over sweetening it naturally with berries or a small amount of honey if desired. Overall, this yogurt is nutrient-dense and well-suited for a diabetic-friendly diet.
2. Siggi’s Skyr Icelandic Yogurt
Siggi’s Skyr Icelandic Yogurt stands out for its exceptional nutritional profile and thick, creamy texture. Made with simple, natural ingredients and minimal added sugar, Siggi’s is inspired by traditional Icelandic skyr, which is strained even more than Greek yogurt, resulting in a yogurt that is dense in protein and very low in carbohydrates.
A typical serving offers about 15-17 grams of protein and only 4-6 grams of sugar, depending on the flavor, which helps keep blood sugar levels steady while promoting satiety. Siggi’s uses real fruit and avoids artificial preservatives, thickeners, or sweeteners, making it a cleaner option for people with diabetes. Its high protein content also aids in slowing the absorption of carbohydrates, reducing blood sugar spikes after meals. Siggi’s is also rich in probiotics, which contribute to a healthier gut microbiome. These qualities make Siggi’s Skyr a superior option for those managing their blood sugar through diet.
3. FAGE Total 2% Plain Greek Yogurt
FAGE Total 2% Plain Greek Yogurt offers a balance of creaminess, flavor, and nutritional value, making it one of the top choices for diabetics. Unlike some yogurts that are overly processed or packed with hidden sugars, FAGE sticks to the basics, offering a clean ingredient list and a product that delivers on taste and health benefits. With 17 grams of protein and only 6 grams of naturally occurring sugar per serving, FAGE helps keep blood sugar levels stable and provides a feeling of fullness that can prevent overeating.
The 2% milkfat provides a creamier texture without being overly rich in saturated fats, supporting both flavor and heart health. Additionally, the live active cultures in FAGE contribute to improved gut health, which is linked to better glucose metabolism. Its low carbohydrate and high protein ratio make it an ideal snack or meal addition for people monitoring their blood sugar.
4. Kite Hill Unsweetened Almond Milk Yogurt
Kite Hill Unsweetened Almond Milk Yogurt is a fantastic dairy-free alternative for diabetics who are lactose intolerant or prefer plant-based options. Made from almond milk and fortified with live active cultures, this yogurt is free from added sugars and artificial ingredients. Each serving contains around 3 grams of carbohydrates and is low in sugar, helping to maintain stable blood glucose levels.
Although it has a lower protein content than dairy-based yogurts, it can be paired with protein-rich foods such as nuts or seeds to create a balanced snack or breakfast. Kite Hill also avoids using artificial thickeners, instead relying on natural ingredients to deliver a smooth texture. Its clean label and minimalist approach make it a trustworthy choice for individuals seeking to avoid unnecessary additives. Additionally, almonds are known for their heart-healthy fats and low glycemic index, both of which contribute to better blood sugar regulation in diabetic diets.
5. Oikos Triple Zero Greek Yogurt
Oikos Triple Zero Greek Yogurt is specifically designed with health-conscious consumers in mind, making it a smart option for people with diabetes. It contains zero added sugar, zero artificial sweeteners, and zero fat, aligning with dietary recommendations for blood sugar control and heart health. With about 15 grams of protein and only 6 grams of total carbohydrates per serving, Oikos Triple Zero helps manage glucose levels while promoting fullness and muscle maintenance.
It’s sweetened naturally with stevia, a plant-based sweetener that doesn’t spike blood sugar. The presence of chicory root fiber in the formula adds prebiotic benefits, further supporting gut health and digestion. Additionally, the variety of flavors allows for more dietary flexibility without compromising nutritional goals. Whether consumed as a standalone snack or incorporated into a meal, Oikos Triple Zero is both satisfying and suitable for diabetics seeking a low-glycemic yet flavorful yogurt option in their daily routine.
6. Two Good Greek Low-Fat Yogurt
Two Good Greek Low-Fat Yogurt lives up to its name by being both nutritious and beneficial for blood sugar management. With only 2 grams of sugar per serving, it’s one of the lowest-sugar yogurts available on the market. This low sugar content is achieved through a unique slow-straining process that removes most of the sugar found in milk, leaving behind a creamy, low-fat yogurt with 12 grams of protein and just 80 calories per serving.
Two Good uses stevia for sweetness, which provides a naturally sweet taste without increasing blood glucose levels. Its live active cultures support digestive health, and the low glycemic impact makes it an ideal choice for breakfast, snacks, or even dessert. The variety of flavors offered means you don’t have to sacrifice taste while maintaining control over your diet. Two Good delivers a well-rounded combination of flavor, texture, and nutrition for people managing diabetes.
7. Lavva Plant-Based Yogurt
Lavva Plant-Based Yogurt is a nutrient-rich, dairy-free option made primarily from pili nuts, a high-fat, low-carb nut native to Southeast Asia. This unique base gives Lavva a naturally creamy texture and a nutritional profile that supports stable blood sugar levels. Each serving has no added sugar and is lightly sweetened with real fruit, keeping total sugars low while enhancing flavor naturally.
Lavva contains prebiotics and probiotics, making it a powerful ally for gut health, which is increasingly linked to improved metabolic control and insulin sensitivity. While lower in protein compared to Greek yogurt, Lavva excels in healthy fats and fiber, both of which slow down digestion and minimize blood sugar spikes. Its ingredients are clean, and the product is free from artificial additives, preservatives, and gums. For diabetics seeking a flavorful, whole-food alternative to traditional yogurt, Lavva offers a rich, satisfying experience without compromising health goals or flavor.
8. Nancy’s Organic Probiotic Whole Milk Yogurt
Nancy’s Organic Probiotic Whole Milk Yogurt is a full-fat option that provides a unique set of benefits for individuals managing diabetes. While it contains more fat than non-fat varieties, this fat is mostly healthy and supports longer satiety and more stable blood sugar levels. It’s made with organic milk and a blend of live probiotic cultures, offering excellent digestive and immune support. Unlike flavored yogurts that often hide added sugars, Nancy’s plain version has no added sugar and only contains naturally occurring lactose.
The live cultures include strains like L. acidophilus and B. bifidum, which help promote a balanced gut microbiome—critical for efficient metabolism and inflammation control. It’s also rich in calcium and vitamin D, important nutrients for bone and overall health. For those who tolerate dairy well and prefer a richer texture, Nancy’s Organic Whole Milk Yogurt provides both indulgence and nutrition in a balanced, diabetic-friendly format.
9. Silk Almondmilk Yogurt Alternative
Silk Almondmilk Yogurt Alternative is another excellent non-dairy option for those managing diabetes. With a base of almond milk, this yogurt is naturally low in sugar and carbohydrates, typically offering just 5-7 grams of total sugar per serving. Silk’s formula includes live and active cultures for gut health and avoids artificial sweeteners and preservatives, creating a cleaner label product.
While lower in protein than traditional yogurts, its mild, nutty flavor makes it an ideal canvas for diabetic-friendly toppings like chia seeds, nuts, or a small handful of berries. Silk Almondmilk Yogurt also contains added calcium and vitamin D, which are essential for maintaining bone health. It’s widely available and comes in both flavored and unsweetened varieties, providing flexibility depending on personal preferences and dietary goals. Overall, this almond milk-based yogurt is a smart, convenient choice for plant-based eaters who need to monitor their blood sugar without sacrificing taste.
10. Stonyfield Organic Greek Yogurt
Stonyfield Organic Greek Yogurt is a wholesome, protein-rich option that supports blood sugar management and overall wellness. It’s made from organic milk without artificial hormones, antibiotics, or GMOs, making it a cleaner, more sustainable choice. The Greek-style yogurt offers a thick texture and rich taste, along with 15 grams of protein and around 6 grams of natural sugar per serving.
Its high protein content and low glycemic load contribute to better satiety and help minimize post-meal glucose spikes. Stonyfield also includes live probiotic cultures, which aid digestion and may improve insulin sensitivity. The plain version is free from added sugars, allowing diabetics to sweeten it naturally or enjoy it with fiber-rich fruits and seeds. In addition to being diabetic-friendly, Stonyfield is a good source of calcium and vitamin D, both of which support long-term health. This yogurt balances nutrition and flavor, making it a valuable addition to any diabetic diet.
Last Thought
Choosing the best yogurt for diabetes involves understanding your nutritional needs and selecting options that are low in sugar, rich in protein, and free from harmful additives. Whether you prefer dairy or plant-based yogurts, there are plenty of healthy and tasty options that can help manage blood sugar effectively. Incorporating these yogurts into your daily routine can enhance gut health, support weight management, and improve overall well-being. Always read labels carefully and opt for varieties with live cultures and no added sugars. When chosen wisely, yogurt can be a powerful ally in your diabetes management plan.
FAQs
Can diabetics eat yogurt every day?
Yes, diabetics can enjoy yogurt daily as long as they choose low-sugar, high-protein options and monitor portion sizes.
Is Greek yogurt better than regular yogurt for diabetes?
Greek yogurt is generally better due to its higher protein content and lower carbohydrate levels, which help stabilize blood sugar.
What yogurt should diabetics avoid?
Diabetics should avoid yogurts with added sugars, artificial sweeteners, and low protein content, especially flavored varieties with syrup.
Are plant-based yogurts good for diabetes?
Yes, plant-based yogurts can be good for diabetes if they are unsweetened and contain live cultures and low carbohydrates.