In the fight against diabetes, yogurt may be on your side.

Eating yogurt can reduce the risk of Type 2 diabetes by 28 percent, compared with consuming none, according to a study in Diabetologia journal. Higher consumption of low-fat fermented dairy products, such as yogurt and some cheeses, also lowered the relative risk of diabetes by 24 percent overall, the study showed.

Dairy products are an important source of proteins, vitamins and minerals such as calcium. They also contain saturated fat, which shouldn’t be consumed in high quantities, according to dietary guidelines.

“Specific foods may have an important role in the prevention of Type 2 diabetes, and are relevant for public health messages,” said lead scientist Nita Forouhi, from the Medical Research Council Epidemiology Unit at the University of Cambridge

Studies also suggest that eating nonfat and low-fat yogurt can help weight loss and boost immunity. The protective benefits appear to come with about 4.5 (4.4 oz. each) cups of yogurt a week.

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