This article is part of a series from our Diabetes Educators to answer questions we are frequently asked.
Choosing the right foods is one of the most confusing aspects of managing diabetes. There is no one size fits all, but here are a few tips and suggestions for you to consider when thinking about snacks and yoghurt.
Find lower GI (glycaemic index) snacks that will keep you going between meals and help keep your blood glucose levels steady. A snack that has less than 30g of carbohydrate is a good place to start.
- A handful of unsalted nuts or seeds
- A piece of fresh fruit or a small snack cup of tinned fruit in juice
- Vegetable sticks with salsa, tzatziki or hommus dip
- 2-3 multigrain crackers with tomato, avocado, cheese or tuna
- A small tub of light natural or no-added sugar fruit yoghurt
- A hard-boiled egg
- 1 slice of wholemeal raisin/fruit bread with cottage or ricotta cheese
- Skim milk coffee
Question: “I’ve been advised to eat a low-fat yoghurt, but aren’t they just full of sugar? What’s more important: a low-fat yoghurt or a low-sugar yoghurt?”
All yoghurt will have some sugar in it. As yoghurt is made from milk, it will have some naturally present milk sugar (lactose). If the yoghurt has fruit in it, then it will also have naturally present fruit sugar (fructose). Many yoghurts will then also have added sugars for taste.
TIP: Look for a yoghurt that is labelled as no-added sugar.
Some Greek and dessert yoghurt can be reasonably high in total fat and saturated fat, which aren’t great if you are trying to manage your weight or cholesterol levels.
TIP: Look for a yoghurt with less than 10g total fat per 100g, and less than 3g saturated fat per 100g.
Some examples include:
- Reduced/Low-fat/Light natural yoghurts such as Chobani, Farmer’s Union, Black Swan, Jalna, Brownes and Mundella.
- No-Added Sugar and No-fat (Diet) yoghurts such as Yoplait Forme Zero, Nestle Soleil and Tamar Valley No-Added Sugar.
Diabetes WA’s ShopSmart workshop can help you to understand food labels and make the right decisions in the supermarket. Find out in our events calendar when a ShopSmart workshop takes place, then book your free seat online or call us on 1300 001 880.