Kefir and yogurt

Fermented dairy products like kefir and yogurt can help control blood sugar levels. Kefir and yogurt intake has been related to improved blood sugar management in research.

Kefir may have a variety of health benefits for people with diabetes and obesity. It might affect diabetes-related markers. For example, 8-week research on 60 people with type 2 diabetes found that drinking 20 ounces (600 mL) of probiotic-rich kefir per day lowered fasting blood sugar and HbA1c substantially more than drinking kefir without probiotics. Yogurt may also help with blood sugar control. A four-week trial of 32 people found that daily consumption of 5 ounces (150 grams) of yogurt reduced post-meal insulin and blood sugar levels as compared to baseline.