1) Yogurt has a low glycemic index (GI) of around 27 for plain varieties and 41 for sweetened varieties due to its lactose and protein content. 2) While data is limited, yogurt elicits a lower glycemic and insulin response compared to other snacks like cookies and bananas when consumed. 3) Replacing some high GI foods in meals with yogurt is an effective way to lower the overall dietary GI and potentially reduce risk of type 2 diabetes.