|Do you like Greek Yogurt? |
Do you think it will help you lose weight and drop body fat or not so much?
It is a solid protein and dietary fat source? So many questions, let’s put it to the test!! (Watch video: Eating Greek Yogurt and Measuring Glucose)
|Using a CGM continuous glucose monitor implanted into my shoulder, I measured my results:|
•Before eating – glucose 93
•20 min after eating – glucose 85
•30 min after eating – glucose 88
•45-min after eating – glucose 92
10% Milk Fat Greek Yogurt raise my blood sugar minimally and released remarkably little insulin!
|According to the N.I.H:|
They have Greek listed as 26mg/dl (see above)
That is 26 Glycemic Index.
However, it’s not 10% milk-fat Greek Yogurt.
They used lower fat Greek Yogurt which has more sugar.
Remember, the higher in fat, the lower in sugar.
There is no clear evidence that the fat in yogurt is harmful to your health. In fact, it may benefit heart health (54, 55).
Some research shows that the intake of saturated fat from whole-milk products increases “good” HDL cholesterol, which may protect heart health. Other studies have found yogurt intake to reduce the overall incidence of heart disease (55, 56, 57).
Furthermore, dairy products like yogurt have been shown to help reduce high blood pressure, which is a major risk factor for heart disease. The effects seem to be most prominent in those already diagnosed with high blood pressure (58, 59, 60).
Greek yogurt has been shown to influence appetite control and delay feelings of hunger more than regular yogurt with less protein (16).
I teach clients to never go above 40mg/dl and I personally try to never go up more than 20mg/dl.
Doing so will cause a large insulin release, and we all know what that means…
•Higher Body Fat
•More inflammation of joints and blood vessels
•More future carb cravings
Always work on keeping your insulin levels low!