If you want to lower your risk of type 2 diabetes, then low-fat yogurt should be a staple in your daily diet. In a large-scale study examining the relationship between regular yogurt consumption and type 2 diabetes, scientist uncovered some very encouraging results.

For this study, researchers followed the eating habits of 4,255 British adults for about 11 years. Study subjects who reported eating the most low-fat yogurt (about 4.5 standard 4.4 oz. servings a week) were 28% less likely to develop type 2 diabetes vs. those consuming the least. Some other forms of reduced fat “fermented” dairy products including low-fat cottage cheese were also tied to diabetes protection, but not quite as high as low-fat yogurt. Other forms of dairy products, including milk and full-fat yogurt and cheeses, did not show any protective benefits for type 2 diabetes.

I am convinced that fermented foods are quite special in terms of their unique health benefits. The “good bacteria” they contain are true superstars on the immune and metabolic fronts, in addition to their well-established role in maintaining digestive health. I make a point to include a serving of low-fat or non-fat, plain, Greek yogurt in my diet each day.

(Diabetologia 2014 DOI: 10:1007/s00125-014-3176-1)

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