Finding the Top Low Sugar, Low Carb Yogurts for Keto and Low Carb Diets

Finding the Best Low Sugar, Low Carb Yogurts

Yogurt makes for a convenient and portable snack or mini-meal. However, with the recent rise in low carb and keto diets, finding yogurt options that fit the bill can prove challenging. Let's explore the landscape of low sugar, low carb yogurts available.

Why Low Sugar and Low Carb?

First, why do low carb, low sugar yogurts appeal to certain dieters?

• They allow people following keto, paleo, or other low carb diets to still enjoy yogurt.
• The higher protein and lower carbs may promote better blood sugar regulation.
• Limiting added or naturally occurring sugars reduces excess calories.
• Probiotic cultures in yogurt provide gut health benefits.

The good news? Several yogurt brands now cater to the demand for low sugar and lower carb options.

Tips for Choosing the Best Varieties

When evaluating low sugar, low carb yogurt options, keep these tips in mind:

• Check carb counts - Calculate net carbs by subtracting fiber.
• Read ingredient lists - Ensure no added sugars or questionable additives.
• Consider nutrients - Seek options with added protein or probiotics.
• Evaluate textures - Greek and Icelandic styles offer thicker consistencies.
• Watch serving sizes - Single serve cups allow better portion control.

The Best Brands and Varieties

Many top yogurt brands now formulate products to align with low sugar and low carb eating patterns. Here are some of the best options to add to your shopping list:

1. Two Good Yogurt by Dannon

• 2g net carbs per 5.3oz container
• No added sugars
• Gluten-free
• Only 2g total carbs from lactose

2. Siggi's Icelandic Style Skyr Yogurt

• About 1% lactose for less natural sugars
• Higher protein at 15-20g per serving
• No thickeners added
• Strained for thick, creamy texture

3. Fage Total 0% Greek Yogurt

• 0% fat for lower overall calories
• 17g protein per 5.3oz container
• Naturally occurring lactose sugars only
• Tangy, authentic Greek yogurt taste

4. Yoplait Ultra Filtered Low Fat Yogurt

• 99% lactose free
• 12g protein per 5.3oz serving
• No artificial sweeteners added
• Flavors like strawberry and vanilla available

This covers just a few top low sugar and lower carb yogurt possibilities to consider. But there are even more options hitting store shelves all the time.

What to Look for When Comparing Nutrition Labels

Nutrition labels provide key insights when seeking low sugar, low carb yogurts. But how do you know what to evaluate on those labels?

1. Total Carbohydrates

First, check the total carbohydrates per serving. Remember that sugars fall under the total carbohydrate umbrella. Ideally, look for 5g net carbs or less per serving.

2. Sugars

Next, investigate the sugars specifically. Some will come from natural lactose, but others added. Seek 0-2g added sugars max or stick with plain, unsweetened varieties.

3. Protein

One benefit of yogurt? The ample protein it provides, especially Greek yogurt. Seek at least 5g protein per serving to promote fullness and blood sugar regulation.

4. Ingredients

Scan ingredients not just for added sugars, but gums, starch thickeners, and artificial sweeteners as well. Ideally fewer additives and more straightforward ingredients prove best.

5. Calorie Density

Finally, compare calories per serving, especially related to protein content. Higher protein plus lower calorie options make for smarter snacking.

Tips for Incorporating Low Sugar Yogurts Into Your Eating Plan

Once you select the right low sugar or low carb yogurts for your needs, how do you effectively enjoy them as part of a healthy lifestyle?

1. Pair with Crunchy Toppings

Skip sugary fruit jams and preserves as mix-ins. Instead, liven up your yogurt bowl with fiber-rich nuts, seeds, granola, fresh berries or chopped fruit.

2. Freeze for Homemade Popsicles

Pour yogurt into popsicle molds, add fresh fruit like raspberries, then freeze for a homemade frosty treat. No added sugars needed!

3. Blend into Smoothies

For a protein and probiotic boost, use plain Greek yogurt instead of milk, ice cream, and even protein powder in your next smoothie creation.

4. Bake with It

In baked goods and desserts, substitute half the oil, butter, or other fat for yogurt to slash fat while adding moisture.

5. Make Savory Dips and Dressings

Thin out yogurt with vinegar, herbs, spices, and citrus to craft healthier salad dressings, veggie dips, chicken marinades, and more.

Common Questions about Low Carb Yogurts

As you navigate the world of low sugar, low carb yogurts, what else should you know to make the healthiest choice?

Is Greek Yogurt Lower in Carbs?

Thanks to Greek yogurt's strained process removing excess whey and lactose, it does tend to be lower in naturally occurring sugars than regular yogurt. But still check labels, as carbs can vary across brands.

Is Coconut Yogurt Lower in Carbs?

Since coconut yogurt has no lactose as it's not dairy-based, it averages just 2-4g net carbs per serving. For those extremely limiting carbs, coconut yogurt serves as a nice dairy-free choice.

Should I Buy Full-Fat or Low-Fat Yogurt?

While full-fat yogurt packs more overall calories, some research suggests the fat helps boost satiety. Low-fat works as well, just ensure it's not loaded with added sugars. Prioritize protein amounts either way.

How Much Yogurt Can You Eat on Keto?

Experts recommend limiting to just 4-6 ounces max per day to keep carbs low enough for ketosis, even when choosing low carb yogurt options. Additionally, track all other dairy products consumed.

Dealing with Health Issues Related to Yogurt

For some people, enjoying yogurt comes with unwanted digestive distress or health effects. What should you know?

Lactose Intolerance

If lactose is the culprit, stick to lactose-free or low lactose varieties, or try goat's milk or coconut yogurts instead which contain no lactose or cow's milk at all.

Milk Allergies

With a milk protein allergy,

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.