Diabetic-Friendly Homemade Yogurt (Low-Carb, High-Protein)
✅ Why It’s Good for Diabetes
- Low glycemic
- High protein (slows glucose spikes)
- Probiotics improve gut health & insulin sensitivity
- No added sugar
📝 Ingredients (Makes 6–8 small jars)
- 1 liter low-fat or full-fat milk (avoid skim if possible)
- 1–2 tbsp plain unsweetened yogurt (starter culture)
👩🍳 Instructions
- Heat Milk
Bring milk to a gentle boil. Let it simmer 3–5 minutes. - Cool
Let milk cool until warm (you can comfortably dip your finger for 10 seconds — about 40–45°C / 104–113°F). - Add Starter
Mix 1–2 tbsp plain yogurt into a small amount of warm milk first, then stir into the full pot. - Pour & Set
Pour into small jars. Cover and keep in a warm place 6–8 hours (or overnight). - Refrigerate
Chill for at least 2 hours before eating.
📊 Nutrition (Per ½ cup approx.)
- Calories: 80–120 (depends on milk used)
- Carbs: 5–6g (natural lactose)
- Protein: 6–8g
- No added sugar
💡 Extra Diabetes Tips
✔ Choose plain, unsweetened yogurt only
✔ Avoid adding sugar, honey, or flavored syrups
✔ Add:
- Cinnamon (helps insulin sensitivity)
- Chia seeds (adds fiber)
- A few berries (small portion only)
✔ Best eaten with nuts or as part of a meal
