Supporting Health, One Yogurt at a Time

In March 2024, the U.S. Food and Drug Administration (FDA) announced the first-ever qualified health claim for yogurt, recognizing a potential link between eating yogurt regularly and a reduced risk of type 2 diabetes. We’re here to help you understand what this means—and how yogurt can be part of your everyday wellness routine.

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The Science Behind Yogurt and Type 2 Diabetes

Yogurt is more than just a delicious snack—it may play a role in supporting your health. Here’s what the science says about yogurt and Type 2 diabetes and why it’s such a smart addition to your routine.

Yogurt & Diabetes Risk

Eating yogurt regularly, at least 2 cups (3 servings) per week, may help reduce the risk of type 2 diabetes, according to limited scientific evidence.

FDA Review

The FDA assessed the available evidence to better understand the potential link between yogurt and type 2 diabetes risk, and ultimately drew conclusions from 28 observational studies with over 800,000 individuals.

Calcium, Vitamin D, & Protein

Many yogurts are a good source of calcium, vitamin D and protein, which together help support bones and muscles.

5 Ways to Help Lower Your Risk of Type 2 Diabetes

Our dietitian shares simple, sustainable steps you can take every day. These tips focus on nourishing foods, enjoyable movement, and habits that support long-term health.

5 Ways to Help Lower Your Risk of Type 2 Diabetes

Registered Dietitian Frances Largeman-Roth shares simple, sustainable steps you can take every day. These tips focus on nourishing foods, enjoyable movement, and habits that support long-term health.

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Embrace a Flexitarian Style

Balanced eating patterns that emphasize whole grains, fruits and vegetables, lean proteins, and low fat or nonfat dairy can provide fiber, phytonutrients, and other bioactive compounds that may help improve insulin sensitivity and other risk factors associated with type 2 diabetes. One example of an eating pattern that prioritizes these foods is a flexitarian eating pattern, which emphasizes plant-based foods without completely eliminating animal foods.

I’m a fan of a flexitarian style of eating because, as its name suggests, it’s flexible. While it prioritizes plant-based foods, like fruit, vegetables, beans, grains, nuts and seeds, it also leaves room to incorporate your favorite nutrient-rich animal foods, like dairy foods, eggs and lean meats, and to eat according to your personal and cultural preferences. This allows you to reap the benefits of both plant-based and animal-based foods and can be easier to sustain long term compared to more restrictive ways of eating.

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Emphasize complex carbs

Complex carbohydrates like whole grain bread, whole wheat pasta, beans, lentils and starchy vegetables take longer for your body to break down than simple carbohydrates like refined grains and added sugars. That means a slower increase in blood sugar and insulin levels, which could help reduce your risk of developing type 2 diabetes over time. That said, you don’t need to avoid simple carbohydrates altogether. Enjoying them in moderation and pairing them with foods that contain healthy fat and/or protein can help slow their digestion and mitigate their impact on blood sugar levels.

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Eat yogurt three or more times a week

Yogurt is known to be a nutrient-dense food with many benefits, and in 2024 the U.S. Food and Drug Administration announced a Qualified Health Claim that says “eating yogurt regularly, at least 2 cups (3 servings) per week, may reduce the risk of Type 2 diabetes according to limited scientific evidence.”

This means the FDA reviewed all available research on yogurt and type 2 diabetes, drawing conclusions from 28 observational cohort studies with data from more than 800,000 individuals, and found that the evidence suggests including yogurt in the typical American diet may have a benefit to public health. One of the options I like to recommend is Oikos Triple Zero because it’s an excellent source of protein with zero grams of added sugar. Plus, it’s delicious!

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Move in ways you enjoy

Exercise can help improve your body’s ability to use insulin. Adding a brisk walk to your morning or afternoon routine or finding an exercise class that you enjoy are great ways to start increasing your daily movement. It’s important to find movement that you look forward to and that fits with your lifestyle to help make it a sustainable habit. If you hate it, you won’t do it.

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Maintain a healthy weight

Excess body fat, especially around your organs (also known as visceral fat), can increase your risk of developing type 2 diabetes, so it’s important to maintain a healthy weight if you want to minimize your risk. Being physically active can help, as can emphasizing nutrient-rich foods. In fact, one epidemiological study that compared the consumption of different foods found that certain foods, like yogurt, fruits, vegetables, and whole grains, were associated with less weight gain over time.