Wolever Thomas Ms
Department of Nutritional Sciences, University of Toronto, Toronto, Canada
J Nutr. 2017 Jul;147(7):1462S-1467S. doi: 10.3945/jn.116.240770. Epub 2017 Jun 14.
High yogurt intake is associated with a reduced risk of type 2 diabetes (T2DM). Although several mechanisms could explain this association, this paper addresses the glycemic and insulinemic impact of yogurt. There is evidence that low-glycemic index (GI) and low-glycemic load (GL) diets are associated with a reduced risk of T2DM. The 93 GI values for yogurt in the University of Sydney's GI database have a mean ± SD of 34 ± 13, and 92% of the yogurts are low-GI (≤55). The 43 plain yogurts in the database have a lower GI than the 50 sweetened yogurts, 27 ± 11 compared with 41 ± 11 ( < 0.0001). This difference is not explained by sugar, per se, but rather by the higher protein-to-carbohydrate ratio in plain yogurt. Although yogurt has a low GI, its insulinemic index (II) is higher than its GI. High insulin responses may be deleterious because hyperinsulinemia is associated with an increased risk of T2DM. Nevertheless, this may not be a concern for yogurt because, although its II is higher than its GI, the II of yogurt is within the range of II values for nondairy low-GI foods. In addition, mixed meals containing dairy protein elicit insulin responses similar to those elicited by mixed meals of similar composition containing nondairy protein. Because the GI of yogurt is lower than that of most other carbohydrate foods, exchanging yogurt for other protein and carbohydrate sources can reduce the GI and GL of the diet, and is in line with recommended dietary patterns, which include whole grains, fruits, vegetables, nuts, legumes, fish, vegetable oils, and yogurt.
高酸奶摄入量与2型糖尿病（T2DM）风险降低相关。尽管有多种机制可以解释这种关联，但本文探讨酸奶对血糖和胰岛素水平的影响。有证据表明，低血糖指数（GI）和低血糖负荷（GL）饮食与T2DM风险降低相关。悉尼大学GI数据库中酸奶的93个GI值的平均值±标准差为34±13，92%的酸奶为低GI（≤55）。数据库中的43种原味酸奶的GI低于50种加糖酸奶，分别为27±11和41±11（<0.0001）。这种差异本身并非由糖分解释，而是由原味酸奶中较高的蛋白质与碳水化合物比例所致。尽管酸奶的GI较低，但其胰岛素指数（II）高于其GI。高胰岛素反应可能有害，因为高胰岛素血症与T2DM风险增加相关。然而，酸奶可能不存在这个问题，因为尽管其II高于其GI，但酸奶的II在非乳制品低GI食物的II值范围内。此外，含有乳制品蛋白的混合餐引发的胰岛素反应与含有非乳制品蛋白的类似组成混合餐引发的反应相似。由于酸奶的GI低于大多数其他碳水化合物食物，用酸奶替代其他蛋白质和碳水化合物来源可以降低饮食的GI和GL，并且符合推荐的饮食模式，包括全谷物、水果、蔬菜、坚果、豆类、鱼类、植物油和酸奶。
