A review of research published in Advances in Nutrition suggests a link between yogurt and a lower risk for type 2 diabetes (through a lower obesity risk). Another study suggests that regularly consuming low-fat yogurt, rather than skipping it altogether, may reduce the risk for type 2 diabetes by 28 percent.

raspberries in yogurt
Level: Easy Prep:  Yield: 1 serving
Total:  Inactive:  Serving Size: 8 oz

Ingredients

  • ¼ cup Greek yogurt, fat-free
  • ¼ cup raspberries, strawberries, cranberries or blueberries, frozen
  • 8 almonds (or equivalent in slivered almonds)

Directions

  1. In a tall mason jar, layer Greek yogurt, berries and almonds.
  2. Repeat twice to create three layers.
  3. Add more layers using different berries to create an appetizing layered treat.

Cook's Note

Take a pass on the flavored varieties — which can be high in sugar — and instead choose plain Greek yogurt, which is higher in protein than regular yogurt. Then add your own good-for-you toppings like nuts, granola and fruit. For a grab-and-go breakfast, layer everything in a Mason jar.

 

Nutrition Facts

1 serving per recipe
Serving size: 8 oz
Calories 310 per serving

Contents % Daily Value
Total Fat 15g  
Saturated Fat 1.5g  
Total Carbohydrate #22g  
Dietary Fiber 6g  
Total Sugars 13g  
Incl. Added Sugars 0g  
Protein 24g  
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
 
Mazzullo, N. 2024, Yogurt Parfait, Extension | University of Nevada, Reno, Recipes

Extension Associated Contacts

Natalie Mazzullo
Natalie Mazzullo
 

Also of Interest:

 
Mixed Berry Chia Jam
Festive Fruit Bark
Berries are delicious and nutritious. Try different combinations of berries, jelly and jams.
 Mazzullo, N. 2021, Extension | University of Nevada, Reno, Recipes
 

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