A study of 303 healthy Japanese adults without diabetes found that eating 200 grams of plain yogurt daily for 84 days was associated with lower average blood sugar and documented changes in gut bacteria composition, according to the researchers. Participants consumed roughly 7 ounces, or just less than a cup, of plain yogurt each morning with breakfast while researchers tracked metabolic health using continuous glucose monitors and stool samples.
Average mean glucose fell by about 4 mg/dL over the study period, and measures of glucose variability improved, the study reported. The study also documented increases in the bacterial genera Faecalibacterium, Blautia, and Coprococcus, alongside decreases in Prevotella and Oscillospira.
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