Many African Americans avoid milk and dairy products because they believe they are lactose intolerant. But if you have prediabetes research shows avoiding dairy can increase your risk of developing type 2 diabetes. In fact, there is an emerging body of evidence that yogurt and other dairy products may help you reduce your risk of heart disease, high blood pressure, obesity as well as type 2 diabetes – diseases that effect African Americans at disproportionate rates.
Moreover, the type of dairy you eat or drink makes a difference, too. Fermented dairy products like yogurt are associated with a greater decrease in diabetes risk when compared to other types of dairy products.
Heart Health and Blood Pressure. African Americans have an increased risk of developing high blood pressure. Many fat-free and low-fat yogurts provide more potassium than an equal 8-ounce glass of milk. People who eat yogurt have higher potassium intakes and are less likely to have inadequate intakes of calcium and magnesium – minerals that help control blood pressure.
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Obesity. Studies have shown that eating yogurt on a regular basis is associated with a healthy weight. In particular, eating yogurt is associated with less weight gain over time. And while yogurt, fruits, vegetables and whole grains are all associated with less weight gain over time, yogurt has the best effect.
Type 2 Diabetes. According to the American Diabetes Association, regular or Greek plain nonfat yogurt with little or no added sugar, can be a good choice for people with diabetes . Recent research shows that eating yogurt is associated with healthy levels of circulating glucose (blood sugar) within the normal range.
Lactose Intolerance. Yogurt can help lactose intolerant individuals meet their dairy requirement and obtain calcium, potassium and vitamin D – nutrients that most African Americans don’t get enough of. The live and active cultures in yogurt make it a more easily digestible alternative to milk. Also, on average, yogurt has less lactose (milk sugar) per serving than milk.
For tasty yogurt recipes click here and to learn more about the surprising power of yogurt click here.
Constance Brown-Riggs, MSEd, RD, CDE, CDN, is nutrition advisor for the Dannon One Yogurt Everyday Initiative, past national spokesperson for the Academy of Nutrition and Dietetics, specializing in African American nutrition, and author of the African American Guide to Living Well With Diabetes and Eating Soulfully and Healthfully With Diabetes.
