The Best Diabetes-Friendly Yogurts, According to a Dietitian
When sifting through options, check for added sugar, protein and a good balance of fat.
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If you’re watching your blood sugar, finding a yogurt that isn’t high in added sugars can be surprisingly difficult. Many popular options are loaded with added sweeteners and if you’re going for the vegan alternatives, they may be higher in carbs and lower in protein or fat, which can lead to quick glucose spikes. But the good news? There are plenty of delicious, diabetes-friendly yogurts that check all the right boxes — low in added sugar, rich in protein and full of nutrients that help support stable energy levels and satiety. When looking for a blood sugar-friendly yogurt, focus on three main things: added sugar (the lower, the better), protein (aim for 10 grams or more) and a good balance of fat depending on your needs (full-fat or low-fat can both work).
Here are five of my favorite go-to yogurts that taste great and help support blood sugar balance — whether you’re building a quick breakfast or need a mid-afternoon snack that won’t leave you crashing an hour later.
Siggi’s is ultra-thick, super satisfying and high in protein. The plain version has no added sugar and an impressive 16 grams of protein per serving. If you want something with a little flavor, the brand’s fruit options have about seven grams of added sugar per cup, which is lower compared to the typical 10+ grams of added sugar. I love pairing the plain version with fresh berries and a sprinkle of chia or grounded flax seeds for extra fiber.
Fage’s Greek yogurt is a staple for a reason. The two-percent version strikes a great balance — it’s creamy, high in protein (15 grams per cup) and contains no added sugar. The slight fat content helps keep you fuller longer, and it’s versatile enough to go sweet or savory. Add a handful of walnuts and cinnamon, or mix in cucumber and herbs for a tangy dip. You can also buy the mixed berry flavor for a touch of sweetness!
Each cup of Two Good has only two grams of total sugar and 12 grams of protein, making it a top pick for blood sugar balance. It’s lightly sweetened with stevia, so there’s no added sugar — but it still tastes like a treat. The texture is smooth and creamy, and it’s easy to find at most grocery stores.
This newer line from Chobani has zero grams of added sugar and still manages to taste fruity and flavorful. It’s sweetened with allulose and monk fruit, and each serving packs 11 grams of protein. Great for when you want something grab-and-go that won’t spike your blood sugar. If you’re sensitive to sugar alcohols or alternative sweeteners, Chobani also has an excellent less-sugar line with just five grams of added sugars per serving and a variety of tasty flavors like wild blueberry.
Kite Hill offers a dairy-free alternative crafted from almond milk and soy protein isolate. Available in Plain Unsweetened and Vanilla Unsweetened flavors, each serving provides 15 grams of plant-based protein with zero grams of sugar. This yogurt is vegan and contains live active cultures, making it suitable for various dietary preferences. Its thick, creamy texture and tangy flavor make it a versatile option for both sweet and savory dishes.
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What Toppings Can You Add to Yogurt To Support Blood Sugar Balance?
Yogurt can be a convenient and nourishing option on its own, but incorporating nutrient-dense mix-ins not only adds variety, flavor and texture — it also boosts the fiber, protein and healthy fat content, helping to keep your blood sugar steady and your energy levels more consistent. Here are some nutritious add-ons that will help create a glucose balancing effect.
- Chia seeds: Add fiber and healthy fats
- Cinnamon: Naturally sweet and may help with blood sugar regulation
- Walnuts or almonds: Add crunch, protein and satiety
- Berries: Low glycemic and packed with antioxidants
These options make it easy to enjoy yogurt without the sugar crash — and honestly, they taste so good, you probably won’t miss the overly sweet versions.
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