One Simple Food Substitute to Lower Your Diabetes Risk

One Simple Food Substitute to Lower Your Diabetes RiskYogurt can make a great addition to your anti-aging diet and there are a few reasons why. On the most basic level, yogurt is a great source of dietary calcium and vitamin D. It’s also a very reliable source of protein, but with less fat, and the sugar-free varieties contain few calories, which is even better for your anti-aging diet. Plus, yogurt is a very good source of “friendly” bacteria, which are essential for your gastrointestinal health.

The superior nutritional value of Greek yogurt makes it one of the best superfoods for your anti-aging diet. If you want to enjoy great health well into your more mature years, consuming a greater quantity of Greek yogurt is an excellent nutritional strategy. In my opinion, Greek yogurt remains one of the best and most easily digestible forms of high-quality protein. The superfood also has formidable effects on your metabolism, regardless of your age.

Did you know that by introducing yogurt into your anti-aging diet as a substitute for less healthier foods, you can significantly decrease your risk of developing serious disease? For example, a recent report showed that replacing junk food, like potato chips, in an anti-aging diet with low-fat yogurt can lower your risk of developing type-2 diabetes by almost 50%.

This report, based upon a recent study, found that people who ate the largest amounts of yogurt over the course of 11 years had a 28% lower risk of developing type-2 diabetes, compared to those who consumed the lowest amounts of yogurt. The amount of yogurt consumed to affect this risk was equivalent to approximately 125 grams of yogurt per week, or just four standard servings.

The researchers also found that the consumption of low-fat varieties of yogurt in an anti-aging diet had an additional protective quality. Those participants who had consumed the highest amounts of low-fat yogurt products experienced a 35% reduction in the risk of developing type-2 diabetes, in comparison to those who had fewer servings in their anti-aging diet. Simple substitutions also proved to be effective—when unhealthy snacks like chips, cookies, cake, or pudding were simply substituted with low-fat yogurt, the risk of developing type-2 diabetes dropped by 47%!

One Simple Food Substitute to Lower Your Diabetes RiskWhat this research implies is that by simply substituting common junk food snacks in your anti-aging diet with low-fat yogurt products four to five times per week, you can substantially lower your individual risk of developing type-2 diabetes as you get older.

I think this is really important, but also exciting news; low-fat yogurt is not only an extremely healthy alternative to your typical calorie-dense, nutrient-lacking snacks, but it tastes great, too! And the plain, higher-protein Greek yogurts can be spiced up by adding of raw fruit, nuts, and a bit of raw honey for added sweetness—the perfect addition to your anti-aging diet.

Other Benefits of Yogurt for Your Anti-Aging Diet

High-protein yogurt is lower in calories and also quite low on the glycemic scale. This implies that the regular consumption of low-fat yogurt in your anti-aging diet can stabilize blood sugar, resulting in lower insulin levels. Lower insulin levels means less fat storage. So, substituting unhealthy foods in your anti-aging diet with low-fat yogurt will greatly improve insulin sensitivity, lower fat accumulation, and even decrease inflammation.

The powerful superfood will also provide your body with a valuable source of friendly bacteria, necessary to populate the normal flora residing in your digestive tract. In addition, these friendly bacteria, found in high concentrations in low-fat yogurt products, are directly influential in the synthesis of vitamin K, which has been shown to help regulate blood sugar.

My recommendation for your anti-aging diet is to consume at least four servings of plain, non- or low-fat Greek yogurt every week as part of your own personal efforts to continue aging well.

O’Connor, L.M., et al., “Dietary dairy product intake and incident type 2 diabetes: a prospective study using dietary data from a 7-day food diary,” Diabetologia 2014; doi: 10.1007/s00125-014-3176-1.
Tucker, M.E., “Eating Low-Fat Yogurt Cuts Risk of Type 2 Diabetes,” Medscape web site, February 19, 2014;