What Happens to Your Blood Sugar When You Eat Greek Yogurt With Honey

Eating Greek yogurt with honey will raise your blood sugar because both ingredients contain carbohydrates. However, pairing the two will have a gradual effect on your blood sugar rather than spiking it, thanks to the proteins and fats in Greek yogurt.

Honey Contains Carbs, Which Will Raise Blood Sugar

Honey is a natural sweetener and is less processed than cane sugar, but still contains carbohydrates, which are the primary nutrient that impacts blood sugar.

One tablespoon of honey contains about 17.3 grams (g) of carbohydrates. These carbs are almost entirely composed of simple sugars, which can rapidly increase blood sugar levels.

Honey does have a lower glycemic index (GI) than typical cane sugar. GI is a measure of how quickly a food raises your blood sugar. Most of the sugar in honey is fructose, which takes slightly longer to break down than glucose and sucrose (other types of sugar). This means that while eating honey certainly raises your blood sugar, it does so more gradually than processed sugar.

Carbs in Greek Yogurt Can Also Raise Blood Sugar

Greek yogurt also contains carbs, and therefore can raise your blood sugar. The main carbohydrate in Greek yogurt is lactose, a natural sugar found in dairy products. When you digest Greek yogurt, your body breaks down lactose into simpler sugars, which then raise your blood sugar.

Six ounces (oz) of Greek yogurt contains about 8 g of carbohydrates. It’s worth noting that Greek yogurt is lower in carbohydrates compared to other types of yogurt, making it a good choice if you’re watching your blood sugar.

Protein and Fat in Greek Yogurt Can Slow Carbohydrate Absorption

Here’s some good news for your blood sugar: the protein and fat in Greek yogurt can actually slow down carbohydrate absorption. The combination of protein and fat contributes to a more gradual rise in blood sugar levels, rather than a sudden spike.

Greek yogurt has more protein than other types of yogurt and is generally considered a high-protein food. A standard six-ounce serving of Greek yogurt contains about 15 g of protein. There’s evidence that the protein in Greek yogurt can stimulate insulin secretion. Insulin is a crucial hormone that regulates blood sugar levels. It picks up sugar in your bloodstream and can lower your glycemic response.

Greek yogurt also contains fat, with about 7.5 grams per serving. Fat takes longer to digest than carbohydrates, and can delay gastric emptying (the amount of time it takes for food to move from your stomach into your small intestine). By slowing digestion, fat can also mitigate the blood sugar effects of carbohydrates you eat at the same time.

Probiotics in Greek Yogurt May Also Help Blood Sugar

Greek yogurt contains probiotics, which are microorganisms that live in your gut, and can help with digestion. Scientists are still investigating the potential impact of probiotics on blood sugar levels, but there is evidence to suggest that they may be beneficial.

There is increasing evidence that consuming at least two cups of yogurt per week may reduce the risk of developing type 2 diabetes; however, it remains unclear how much of this benefit is attributed to probiotics versus other factors.

The Overall Impact of Greek Yogurt and Honey on Blood Sugar

Overall, Greek yogurt is a suitable choice for people with diabetes or those monitoring their blood sugar levels. Its high levels of protein can dampen the effects of carbohydrates on your blood sugar.

Adding honey to Greek yogurt will increase your blood sugar, but to a lesser extent than eating a yogurt with added sugar. The protein and fat in Greek yogurt can also reduce the effects of honey on your blood sugar.

Ultimately, eating Greek yogurt and honey together will cause a gradual rise in blood sugar, rather than a blood sugar spike.