Yogurt & Type 2 Diabetes putting it all into practice

Azmina Govindji RD MBDARegistered Dietitian & Nutritionist

www.azminanutrition.com@AzminaNutrition

on.fb.me/AzNutrition 

Who eats yogurt?

My name is Rachel, and I’m the mom of a rapidly growing 7 year old. My

daughter Iris has a pot of yogurt most days, either as a snack or a dessert.

She sometimes has Greek yogurt with fruit for breakfast, and she

often has a yogurt frozen in her pack lunch.

@AzminaNutrition

I like her eating yogurt because it gives her

plenty of calcium and is more nutritious that many of the other

snacks that she likes. It’s also really convenient.

Who eats yogurt?

My name is Iris and I’m seven. Yogurt is lovely because

it’s all smooth.

It tastes quite nice with fruits… and…

is a nice snack. Yogurt is quite healthy and

the most popular flavor is strawberry.

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Who eats yogurt?

My name is Steve and I’m watching my weight, I eat yogurt 6 or 7 times a week at breakfast time with

chopped fruit.

I find it really helpful to manage the intake

of calories as an alternative to eating

either cereal or toast…

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…and more important I find it very sustaining and I don’t find I need

to snack during the morning.

Who eats yogurt?

Hi! My name is Abby and I am 28 years old,

and I have lactose intolerance…

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…I eat yogurt actually quite frequently. It helps my digestive

system generally to be a lot calmer during the day, less

rumblings, less kind of irritations.

…4 years ago I was diagnosed, and I stopped absolutely

everything with regards to dairy...

…and then, I started having yogurts again and it made my

digestive system feel a lot better…

Who eats yogurt?

@AzminaNutrition

I love Yogurt !

• Mums-to-be: for fetal development• Growing children: meet their calcium needs (as well as

other bone-friendly nutrients)• People watching their weight: Low in energy density,

satisfyingly nutrient dense • People at risk of Type 2 diabetes• Lactose intolerance • Elderly people: a good source of calcium and high

quality protein

Yogurt through the Lifecycle

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Saving caloriesYo

gurt

swap

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@AzminaNutrition

Saving calories

@AzminaNutrition

Yogu

rt sw

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Energy Density

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Ref: Volumetrics Wieght-Control – B Rolls & R Barnett- HarperTorch 2003

Energy Density

‘Low fat’ doesn't mean low energy density or lowcalorie.

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415kcal

6gfat

378kcal

3gfat

• A 100g bag of ‘low fat’ tortilla chips (415 kcal, 6g fat per 100g)

• or pretzels (378 kcal, 3g fat per 100g)

403kcal

33gfat

Have around the same calorie content as• 100g of Cheddar cheese

(403 kcals, 33g fat per 100g)

USDA nutrient database.

Nutrient DensityYo

gurt

swap

Orig

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food

Nut

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Im

prov

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Nutrient Density – US Dietary Guidelines 2015

Shift to consume more dairy products,in nutrient-dense forms:

• Most individuals US …. benefit by increasing dairy intake in fat-free or low-fat forms

• Some sweetened yogurt may be included …as long as the total amount of added sugars not > limit for added sugars….

• Increased intake of dairy products most beneficial if more fat-free or low-fat milk and yogurt were selected rather than cheese.

• Strategies to increase dairy intake include … choosing yogurt as a snack, or using yogurt as an ingredient in prepared dishes such as salad dressings or spreads.

Dietary Guidelines for Americans 2015-2020 8th ed. http://health.gov/dietaryguidelines/2015/guidelines/

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Yogurt is more than a snack or dessert

• Yogurt curry!• Yogurt in place of cream in korma, chicken tikka,

stroganoff, creamy sauces• Frozen with a stick – yogurt ice lolly• Yogurt breakfast shake• Yogurt with berries/ granola• Yogurt and herb dip• Raita & tzatziki…

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Making a drink healthier! Fo

od/d

rink

Nut

rient

cla

im

(EFS

A) High in:

• Vitamin C

Source of:• Fiber • Vitamin B1• Folate

Large orange (210g)

200ml glass orange juice

High in:• Vitamin B1• Vitamin C

Source of:• Potassium• Folate

200ml fruit smoothie

High in:• Vitamin C

Source of:• Fiber

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High in:• Vitamin C

Source of: • Fiber• Protein• Calcium• Iodine

• Potassium• Phosphorus• B2, B12• Folate

200ml low fat plain yogurt and berry smoothie (50g yogurt, 50g 2% milk, 50g berries,50g banana)

Lower GI

In practice:

• Yogurt is a nutritious food throughout the whole lifecycle • Swapping out foods and eating yogurt instead could

help: – saving calories– Increasing the volume/weight of food consumed without

increasing calories– Significantly improving nutrient profile without contributing

excess calories 

• Yogurt is a versatile food• Yogurt is an integral part of the daily diet 

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Nutrient Dataset References (accessed March 2016)

• http://nutritiondata.self.com/facts/snacks/7426/2• http://nutritiondata.self.com/facts/snacks/7426/2• http://nutritiondata.self.com/facts/dairy-and-egg-products/8/2• UK supermarket data (Asda, Sainsbury’s, Tesco, Weight Watchers)• On-pack recommended servings sizes• USDA database• UK McCance & Widdowson database• EFSA Register on Nutrition & Health Claims http://ec.europa.eu/nuhclaims

/event=search&CFID=2064704&CFTOKEN=b72e2b2bd593afbf-C21D41D3-950E-397C-AF5B65C5FC06E28B&jsessionid=93124bac08aaad63a162d16697022331b6b2TR

• Food Portion Sizes (MAFF Handbook),1994 by Food Standards Agency 

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Contact…

@AzminaNutrition© P

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s : F

otol

ia

Azmina Govindji

@AzminaNutrition

www.azminanutrition.com