Yogurt can be very helpful for people with diabetes in a lot of ways. These are some great yogurt products that I recommend! I will also go into detail about why they are good, how much they cost, where you can buy them and more. If you want to know what kind of yogurt is suitable for people with diabetes or if Greek yogurt is good for diabetes then this blog post has all the answers.

In this Diabetic & Me article you will learn about:

  • What is good yogurt for diabetics?
  • Is there yogurt without sugar?
  • Does yogurt affect my blood sugar?

The #1 Best Yogurt for Diabetics

Siggis Strained Nonfat Yogurt
870 Reviews

Siggis Strained Nonfat Yogurt

Siggis has earned an excellent reputation for serving reliable and satisfying yogurt. The yogurt is a perfect example of an Icelandic yogurt Skyr style. You can use this nonfat yogurt for any purpose like baking, soups, snack topped with granola and fruit, or just for your breakfast. The best part is that it is a diabetic yogurt that is made from non-GMO ingredients and is made from live active probiotic cultures that assist in regulating the gut bacteria.

Eating Yogurt when you have diabetes has a lot of conflicting theories and mostly ends up in receiving complicated answers. But what if you love yogurt? There is no need to worry, you only need proper guidance, and that is what I will try my best in giving you.

And the good news is experts consider yogurt to be a part of a healthy diet for diabetics. It's important to pay attention to the amount of cream and sugar if you are trying to manage your blood sugar. Yogurt contains most of the time carbs and sugars, however, it is also loaded with diabetes-friendly nutrients like calcium, protein, and vitamin D.

What Kind of Yogurt Is Good for Diabetics?

So far, you might have found out that almost all yogurts contain a lot of sugar. This is not good for diabetes sufferers because it will cause their blood glucose levels to spike and can lead to more serious issues such as diabetes complications.

It's important that the yogurt you choose should have less than 15g of sugars per serving, otherwise your body won't be able to handle all those carbs (sugars) in one go! It's also important that yogurt is made with natural ingredients. This means that the yogurt should not contain artificial sweeteners or any other additives.

A lot of yogurts sold in shops these days fall into this category because they have been created specifically for people who are on a glucose-restricted diet. These types of yogurts are often called 'low carb' and you can find them at most supermarkets near the weight loss products, health foods, or dairy sections!

This is why I like Greek yogurt from small farms the most. It has no sugar added, just live cultures and milk protein: it's healthy to eat plain or as an ingredient in your cooking too.

With this in mind, I've put together a list of some delicious yogurts with no added sugar that is perfect for diabetics.

Is Greek Yogurt Good for People With Diabetes?

People with diabetes can consume Greek yogurt because it is rich in protein and contains healthy fats. It doesn't matter if you have type 1 or type 2 diabetes. You can enjoy eating greek yogurt since it has fewer carbohydrates and fats than other yogurts such as whole milk or sour cream which may contain more sugars.

People who have been diagnosed with diabetes should consult their doctor before introducing any new food into their diet in order to establish whether they are able to eat greek yogurt safely.

The benefits are;

  • Greek yogurt is high in protein, low in fat and saturated fat has less sugar or added sugars, and contains a healthy amount of carbohydrates which are better for your gut health.
  • The fact that it has a thicker surface is due to the straining to remove liquid whey. Ultimately, the process will increase the amount of protein per serving to remove carbohydrates.
  • Greek yogurt is also rich in calcium which can help to prevent osteoporosis due to diabetes.
  • With increased protein, you will feel satisfied and do not feel hungry.
  • It doesn't contain any high fructose corn syrup or cane sugar.

A Delicious and Healthy Way To Use Greek Yogurt

Diabetics are only allowed to consume 45 to 60 grams per day of carbohydrates per single meal. Therefore, snacks must range from 15 to 30 grams. However, with nonfat Greek yogurt, you can consume 7 to 12 grams per day of carbohydrates. Hence, it is easy to integrate them into your meals. 

You can also use Greek yogurt in different mouth-watering recipes. For example, in place of sour cream, you can use Greek yogurt in your dips and combine them with baked potatoes. It's also great to eat in the mornings as breakfast combined with breakfast cereals.

You can also try yogurt in sugar-free desserts. Mix a handful of chopped walnuts and a teaspoon of honey into a container of nonfat plain yogurt. For more flavor, you can use an extract of almond or vanilla. 

You can get a nice treat without having harmful carbs. 

What Is The Best Yogurts for Diabetics?

Below you can find a selection of the better yogurt brands available for people with diabetes.

Best Choice
siggi's Icelandic Strained Nonfat Yogurt, Plain, 5.3 oz. Single Serve Cup – Thick, Protein-Rich Yogurt Snack
Diabetic Friendly
4 grams
0 grams
More Information
365 by Whole Foods Market, Yogurt Greek Plain Non Fat Organic, 32 Ounce
Diabetic Friendly
5 grams
0 grams
More Information
Wallaby Organic Aussie Greek Whole Milk Yogurt, Plain, 32 oz. USDA Organic
Diabetic Friendly
5 grams
5 grams
More Information
1. Siggis Strained Nonfat Yogurt
870 Reviews

1. Siggis Strained Nonfat Yogurt

  • Sugar: 4 gram

Siggis has earned an excellent reputation for serving reliable and satisfying yogurt. The yogurt is a perfect example of an Icelandic yogurt Skyr style. You can use this nonfat yogurt for any purpose like baking, soups, snack topped with granola and fruit, or just for your breakfast. The best part is that it is a diabetic yogurt that is made from non-GMO ingredients and is made from live active probiotic cultures that assist in regulating the gut bacteria.

Moreover, the plain flavor is subtle so that you can use it in savory dishes and sweeter choices. Hence, if you want the best post-workout recovery snack, then look further than this yogurt. 

2. 365 by Whole Foods Market Organic Greek Yogurt
2,302 Reviews

2. 365 by Whole Foods Market Organic Greek Yogurt

  • Sugar: 5 gram

This zero-fat Greek yogurt is an excellent option for you if you want the creaminess of a full-fat yogurt but do not want those calories. 365 series is the renewed brand of Whole Foods Market dairy products, and this Greek yogurt is its hallmark.

These 365 organic nonfat yogurts are made up of active live cultures to boost the microbiota of your gut. Also, it is packed with protein from non-GMO-fed cows’ milk.

3. Wallaby Organic Aussie Greek Whole Milk Yogurt
1,713 Reviews

3. Wallaby Organic Aussie Greek Whole Milk Yogurt

  • Sugar: 5 gram

If you want a fattier structured Yogurt, then Wallaby Organic will give you this, combined with a lot of healthy nutrients. The 4.5% milk fat and the creaminess to the texture make every bite super satisfying. The premium quality yogurt is made up of organic milk from family farms and has a mild taste.

A full-fat dairy product will give you more satisfaction than a nonfat counter product. Also, dietary fats digest slower compared to carbohydrates. Plain yogurt will provide you with vitamin D, protein, and potassium. Moreover, being lactose intolerant won't give you any harsh side effects. Daily consumption will benefit your blood glucose and maintain blood pressure.

4. Oikos Triple Zero Greek Nonfat Yogurt, Mixed Berry
1,281 Reviews

4. Oikos Triple Zero Greek Nonfat Yogurt, Mixed Berry

  • Sugar: 5 gram

If you are a fan of thick creamy Greek yogurt with simple ingredients, then Oikos Triple Zero Greek yogurt is the best option. An excellent source of calcium and protein. Moreover, it is ready to eat and gluten-free. You can also consider buying the frozen product if you want to order larger quantities. 

The brand is widely available and offers you a range of products, including low-fat, nonfat, whole milk, and drinking yogurt. All the products of Oikos nonfat yogurt are made without artificial sweeteners or colors. One serving has 0% milk fat, and the yogurt contains little amounts of sugar. It's available in a wide range of flavors and this Mixed Berry is an amazing choice!

5. Stonyfield Organic Greek 0% Fat Plain Yogurt
937 Reviews

5. Stonyfield Organic Greek 0% Fat Plain Yogurt

  • Sugar: 5 gram

There is more than one reason that this yogurt must be on your shopping list. Unfortunately, several yogurts nowadays are packed with fat, artificial sweeteners, added sugar, and sometimes other harmful content. But with Stonyfield plain nonfat Greek yogurt, you can have all the benefits of plain yogurt without the above. Luckily, this pick is high in protein and is very low in sugar.

Also, there is no harmful fat added to this yogurt. If you are not satisfied with the taste, you can add some healthy toppings to add to its liking. For example, you can add ¼ cup of plain nuts if you want to increase the nutritional fat content and ¼ cup of fresh fruit if you wish to give a sweeter taste.  

6. Chobani, Nonfat plain Greek Yogurt

  • Sugar: 6 gram

If you are getting an organic dairy product, ensure to get one free from pesticides, GMOs, antibiotics, and other artificial hormones. With Chobani plain Greek yogurt, you can get multiple options including nonfat and total fat in plain flavors.

It is a non-GMO and pasture-raised project. Just like grass-fed milk, organic milk also contains more omega-3 fatty acids. So along with diabetes, this plain Greek Yogurt is good to reduce the risk of cardiovascular diseases.


7. Maple Hill Creamery, 100% Grass-Fed Organic Greek Yogurt
410 Reviews

7. Maple Hill Creamery, 100% Grass-Fed Organic Greek Yogurt

  • Sugar: 7 gram

If you are finding Greek yogurt that is free from antibiotics, GMOs, additives, and other hormones, then Maple Hill Creamery Greek Yogurt is the best to choose. Maple hill creamy yogurt is a 100% grass-fed organic product and a yogurt that is creamy yet good for diabetics.

Furthermore, grass-fed milk is more beneficial due to the higher levels of healthy omega-3 fatty acids than grain-fed dairy or typical corn.

It contains a little bit more sugar compared to the products above but is still a nice pick for diabetics.


Tips For Choosing the Right Greek yogurt

Not every Greek yogurt is equal. Hence, with different flavors and brands in the market, you must read the label to learn about its nutrients. Here are the primary factors you must consider while purchasing your product.

1. Carbohydrates

Carbohydrates are the prime factor to look at while selecting the right yogurt. Carbohydrates are linked to sugars and the sugar content is an ingredient that people with diabetes must pay attention to.

2. Artificial Flavors

In terms of flavors, always choose plain varieties over fruit-filled options. According to the experts, if there is added fruit in your Greek yogurt, most of the time it means there are more carbs and sugar in it.

3. Sugar

When looking for greek yogurt with no added sugar, be mindful of the labels especially if you have been diagnosed with diabetes type two because some brands will contain honey or other sweeteners that may not be suitable for those who need to limit their calorie intake as well as manage blood sugar levels. To select the better yogurt for you as diabetics, try to aim for yogurt with less than 10 grams of total sugar per serving. You can always serve your yogurt together with breakfast cereals to complete your meal.

4. Milk and Fat Percentages

Greek yogurt mostly comes in different milk fat percentages, ranging from 0% fat-free and sometimes 2% reduced fat-free. However, if you choose a creamier product, then there can be 4% to 7% milkfat. Also, added fats can play a crucial element in the absorption of the critical nutrients in Greek Yogurt, like Vitamin D.

Always try to choose an organic and grass-fed Greek Yogurt. If such options are not available, then you can also select a yogurt made from non-GMO milk. 

What Can a Person With Diabetes Eat At Night?

Researchers believe that the ideal bedtime snacks must contain:

  • Healthy fats but be low in fat
  • High levels of protein
  • Limited carbohydrates 
  • Low levels of sodium (sodium is a mineral that can raise blood pressure)
  • High levels fiber

The foods above will help limit blood glucose spikes during the night and ensure lower blood glucose levels in the morning. It's not easy to find healthy snacks for diabetes to eat before bed or at night but it seems like Greek yogurt with no added sugar could also be an excellent choice.

If you have diabetes, there are a lot of healthy snacks that you can choose from. As a rule of thumb, it is always good to choose high fiber, protein-rich, low in sugar, and healthy fats. All of them are good to maintain healthy blood sugar levels. 

Among all such healthy options, you can also try any of the following.

1. A Handful of Nuts

Walnuts, almonds, and peanuts mostly contain different minerals, vitamins, and other healthful fats. For example, almonds contain vitamin E, are rich in fatty acids, and omega 3.

2. Roasted Chickpeas

Roasted chickpeas are a great snack for diabetes. They are gluten-free, low in sugar, and contain fiber and proteins. You can eat them as is, or add spices like salt, paprika powder, and parsley to make it more flavorful. Tasty snacks for diabetics: roasted chickpeas with a sprinkle of herbs, turkey slices on lettuce leaves with avocado dip, and boiled eggs.

3. Peanut Butter and Sliced Apple

Both are rich in fiber, protein, and healthy fats, an attractive profile for people who want to control their blood sugar levels. 

4. Sugar-Free Greek Yogurt

Along with some reduced-fat cheeses and skim milk, yogurt is the healthiest type of diary. This is because yogurt has high-quality protein and calcium in it.

Frequently Asked Questions

Researchers believe that the ideal bedtime snacks must contain:

1. Can Type 2 Diabetics Eat Yogurt?

Yes, they can. Eating yogurt is a healthy option that contains a healthy amount of calcium, protein, vitamin D, and potassium. According to research, probiotic yogurt is suitable for diabetics because probiotics help in reducing inflammation. 

2. What Kind of Yogurt Has The Least Amount of Sugar?

Greek yogurt has the least amount of sugar. In 1000 grams of Greek Yogurt, a minimum of 4 grams of sugar can be found. A good example is the Siggis Strained Nonfat Yogurt.

3. What Are Other Sweets and Dessert Options?

You can top yogurt with honey and fresh fruits for more taste. 

4. Which Yogurt is Best for Gut Health?

Mostly, yogurt is high in minerals, vitamins, and proteins. Yogurt products with live and active probiotics will make a great addition to your balanced diet and are very good for your gut.

5. What Are the Best Yogurt Brands for Diabetics?

Siggi is the best brand of yogurt. What can be more impressive than 4 grams of sugar, 80 calories, and 15 grams of proteins? That is all you want. The brand is famous for its Greek Yogurts and nonfat Greek Yogurt, and you can trust them.


If you’re a diabetic and are looking for yogurt that can have the benefits of Greek Yogurt, then it is hard to go wrong with this type. It contains little to no sugar or fat, which means it won’t spike your blood sugar levels. The best part about Greek Yogurt is its versatility! You can eat it as breakfast or snack, whichever suits your schedule better! Make sure to get some before they're all gone!

Last update on 2022-05-20 / Affiliate links / Images from Amazon Product Advertising API

About the Author

Ely Fornoville

Hi, I'm Ely Fornoville and I am the founder of Diabetic & Me. Being a type 1 diabetic since 1996 I developed a passion to help people learn more about diabetes. I write about diabetes and share stories from other diabetics around the world. I am currently using a Freestyle Libre CGM and a Minimed 640G insulin pump with Humalog.

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