Why Is Yogurt So High In Sugar
Note: before discussing sugar, I want to caveat one thing – we are all about balance and realism around food here at Feeding Littles. We don’t think sugar is inherently “bad” and feel that there’s definitely some room for it in the diet. Worrying too much about sugar may actually increase your tot’s likelihood to obsess over it and binge on it when it’s finally available. We have a post all about it here. However, since some kiddos start with unsweetened yogurt as babies and get used to that taste, there’s no harm in continuing to offer unsweetened or minimally sweetened yogurts , as these can be very tasty and satisfying to many children. We recommend unsweetened yogurt from the start for this reason.
Siggi’s No Added Sugar Banana And Cinnamon
PER 125 G: 120 calories, 4 g fat , 45 mg sodium, 11 g carbs , 10 g protein
Another Siggi’s pick, this traditional skyr boasts a creamy texture with simple ingredients and low sugar . Plus, “they tell you exactly what probiotics are in there,” says Dahan, making it one of her go-tos. This banana and cinnamon flavor still packs some sweetness without overdoing it on the sugar spectrum.
$1.79 at Instacart
Coyo Coconut Yogurt Alternative
Holy uncow! Its straight up cultured coconut cream. This stuff isnt cheap, but its so unbelievably thick and rich that I usually break one serving into three. Its the perfect healthy dollop atop granola, fresh fruit, or even dessert! Coyo used to use stevia to sweeten, but it was cut from the formula. Now this flavor-on-the-bottom brand doesnt use any added sweeteners.
- Base: Coconut Cream
- Unique Attributes: Insanely Rich and High Fat
- Appeals Most To: Keto Curious Consumers
- Key Dietary Notes: Vegan, paleo, gluten-free, soy-free, tree nut-free*
- Unsweetened Option? Yes
- Remaining Wishes: Of course, a more affordable price would be great, but I know that coconut cream this rich doesnt come cheap!
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Wallaby Organic No Sugar Added Aussie Greek Yogurt Strawberry Rose
PER 5.3 OZ: 120 calories, 5 g fat , 50 mg sodium, 9 g carbs , 11 g protein
As the name states, there’s no added sugar here. “The sweet taste of this product comes from natural fruit sugars , i.e. it’s naturally sweet,” says Norton. “It also contains live and active cultures another praiseworthy feature that can help with gut health.”
$1.25 at Whole Foods via Amazon
Best Kefir Yogurt Astro Kefir Probiotic Yogurt
- Per serving : 105 calories, 5 g fat , 75 mg sodium, 9 g carbs, 0 g fiber, 7 g sugar, 6 g protein
- Probiotic strains: 2 Billion Lactobacillus acidophilus NCFM, Bifidobacterium lactis Bi-07
This new product offered by Astro provides more than 2 billion active probiotic cultures per serving of 100g. It comes in a variety of flavours, and is available in tubs, multipacks, and as a yogurt drink.
It also comes in plain, so you can avoid the added sugars in the flavoured varieties.
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Best Low Sugar Greek Yogurt
If you like the thickness and tanginess of a Greek yogurt, I always recommend starting with a plain Greek yogurt for the lowest amount of sugar content.
Greek yogurt can be a great base think of it as a canvas for which you can add real foods to. I enjoy adding fresh berries to my plain Greek yogurt.
When you add your own fruits and flavors, you know what youre getting and youre able to control the added sugar.
I think any of the Fage plain Greek Yogurts are your best bet.
If you shop at WalMart, their Great Value brand of Greek Yogurt is not too bad either.
There are other brands of plain Greek yogurt from this list that have low sugar.
If you choose a fruit flavored Greek yogurt, many brands contain added sugars in the form of fructose, fruit puree, and fruit juices, so always be careful when choosing a fruit flavored yogurt .
Wallaby Yogurt Aussie Greek Hibiscus Peach Organic
Net carbs: 8 g
Review score: 4 stars
I found this yogurt at Whole Foods and its pretty good. The texture is really creamy and it had small pieces of actual fruit mixed in.
The yogurt has no sugar added or any other sweetener so its a little too sour for my liking. I tried the strawberry and the peach-flavored yogurt. Since they seem to rely on the little fruit that has been added, the overall taste is very mild.
Because its a Greek-style yogurt, the protein content is pretty good at 11 grams per serving and because its not sweetened with sugar, the total carb count of 8 grams comes from the fruit and lactose only.
I did have to inject insulin for it to not raise my blood sugar, but thats to be expected when I consume 8 grams of carbs.
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Dannon Oikos Triple Zero Greek Nonfat Yogurt Plain
Nutrition:5.3 oz, 120 calories, 0 g fat , 65 mg sodium, 15 g carbs , 15 g protein, 15% DV calcium, 15% DV vitamin D
While we commend this triple-zero yogurt for being free of added sugars, artificial sweeteners, and fat, that same description could easily fit any other yogurt on this best list, so Dannons is just a marketing ploy. We do commend them for adding chicory root fiber6 gramswhich acts as a prebioticand can minimize spikes in insulin after a carb-heavy meal. An extra bonus? Vitamin D supplementation, a vitamin which helps your body absorb all that bone-strengthening calcium.
Dietitians Love These Low
If you don’t want to deal with all that label-reading, just gran one of these dietitian-approved low-carb yogurts the next time you’re in the dairy aisle.
Siggis is a skyr-style yogurt, which means its thick, higher in protein, and has an extra-tangy flavor. This version is fairly low-carb, but Cording recommends getting the lactose-free version to go even lower.
Per serving: 100 calories, 5 g fat , 4 g carbs, 3 g sugar, 11 g protein
Two Good is specifically designed to be low in sugar and carbs. It’s a good option for those looking to keep calories down and protein up, Keatley says.
Per serving: 80 calories, 2 g fat , 3 g carbs, 2 g sugar, 12 g protein
Maple Hills yogurt is made with milk from grass-fed cows and contains no added sugar, which helps limit overall carbs, says Cording.
Per serving: 140 calories, 6 g fat , 7 g carbs, 7 g sugar, 13 g protein
This FAGE yogurt has no added sugar and is lower in fat, making it a good option for anyone hesitant about the whole-milk stuff. It’s also crazy high in protein.
Per serving: 160 calories, 4.5 g fat , 7 g carbs, 7 g sugar, 23 g protein
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Petits Filous Strawberry & Raspberry Fromage Frais
Calories: 86 kcal per 100gFat: 2.4gSalt: 0.12gPrice: £1.50 for 6 x 47G from Tesco
Verdict: Who doesnt love a mini pot of Petit Filous? While these yummy little pots arent the healthiest yogurts, they do have a high level of calcium and minimal salt content. If your little one is a fan, limit them to one pot every now and then rather than taking these yogurts out of their diet completely.
Dr Sana Khan says, Sometimes in my opinion, when yoghurts are packaged in smaller portions, they may be better for someone who can easily indulge in a large family sized pot. It can help with portion control for those who are on a diet.
Fage Non Fat Plain Greek Yogurt
Net carbs: 5 g
Review score: 4.5 stars
This has been my go-to yogurt for years. Its a little different from the other yogurts in this review as its plain yogurt. I usually add a little stevia or fruit myself to add a bit of flavor.
Ive been eating this yogurt due to its high protein content , low carb, and low-calorie profile, and because its a plain yogurt I can add whatever flavor to it I like.
I do see a small blood sugar impact from this yogurt, probably due to the lactose and high protein content.
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Light & Fit Two Good Greek Low
Like YQ, this is another nearly sugar-free yogurt. Two Good’s unique slow-straining process also removes the naturally-occurring lactose in milk, which renders a super low-sugar cup with only 2 grams of sugar. This Greek yogurt is high in protein, tasty, and less than 100 calories. A touch of stevia is added to round out the flavor.
Greek Nondairy Or Regular Yogurt
Greek yogurt is currently a big trend in yogurt. It differs from traditional yogurt because it is strained more times, removing some of the whey and lactose.
This gives Greek yogurt about twice as much protein as traditional yogurt and around half the carbs . Its a great option as a filling snack and for those who are lactose intolerant.
However, this means Greek yogurt is also typically higher in calories and fat and contains less calcium than traditional yogurt.
Like other types of yogurt, many brands are also filled with added sugar.
Dairy-free yogurts, such as soy or coconut yogurt, have also become popular. Because they are plant-based, they are much lower in fat than traditional yogurt and do not contain lactose.
These are ideal choices for vegans and people with lactose intolerance. However, they do not naturally contain much calcium, so be sure to check the label for a brand with added calcium and vitamin D.
Greek yogurt, nondairy, and regular yogurt can all be healthy options, but none are necessarily healthier than the others.
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Oikos Triple Zero Greek Nonfat Yogurt Peach
Net carbs: 7 g
Review score: 3 stars
This yogurt is sold as a health-conscious choice. The triple zero refers to the yogurt having 0% added sugar, 0% artificial sweeteners, and 0% fat.
As with some other yogurts, the whey is often separated from the solid yogurt when you open the container, but once mixed, the yogurt has a nice silky smooth consistency.
The peach flavored yogurt has a somewhat sickly orange hue to it and I wouldnt say it tastes much like peach. Its not very sweet either, so the overall experience is somewhat disappointing,
From a blood sugar perspective, the yogurt didnt do much more damage than Id expect 7 grams of carbs would do. I didnt see a spike and with about 1 IU of insulin I hardly saw any blood sugar increase at all.
How Do Probiotics Work
Once the probiotic bacteria reach the large intestine, they multiply and help to keep a balance between the good and bad bacteria that live there.
Stephanie MacNeil, a registered Dietician from Oakville, Ontario, says that it is important to understand that no two people are going to react the same way to a probiotic food or supplement.
Different species and strains of probiotics deliver different benefits and their effects may vary from person to person. Each one of us has a unique microbiota , so we may respond differently to probiotics.
Probiotics can be used to prevent or treat some health conditions, including respiratory tract infections, eczema, travellers diarrhea, irritable bowel syndrome and ulcerative colitis. Some may also help regulate your immune system and influence the health of your brain.
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Carbs And Sugars In Yogurt
You can easily tell how many carbs or sugars are in a store-bought yogurt by reading the nutrition label. If you look for the listing of “total carbohydrate” under serving size, you’ll see how many grams of carbs are in one serving of the yogurt.
Beneath “total carbohydrate” you’ll see a listing for “dietary fiber” and “sugars.” Both counts are already included in the total carbohydrates, but the additional information allows you to see how much of the carbs in a product are due to fiber or sugar.
One issue is that the sugar labeling doesn’t specify whether the sugars are natural, such as lactose, the sugar that naturally occurs in milk, or added sugars that are used as sweeteners.
The FDA recommends that a maximum of 10 percent of daily calories should come from added sugars, but it’s hard to calculate how much added sugar you’re eating when there’s no differentiation between added sugar and naturally occurring sugar.
Serving Size Of Yogurt
The serving size is the first place you want to look. If you are not aware of how big or small a serving size is, then the rest of the information is somewhat useless.
This information will tell you a lot about the remaining facts and ingredients.
For instance, if a serving size for a particular food item is a tablespoon and the grams of sugar is 10, then youre consuming a TON of sugar!
Now if the serving size is one cup and the sugar grams is 7, then not as much.
If youre here for the 17 Day Diet, a serving of yogurt is 6 oz.
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We Found The Creamiest Fruitiest Low
If youre on the lookout for a quick breakfast or snack that will help keep you feeling full and provide a healthy dose of protein, probiotics and essential vitamins and minerals like calcium, vitamin D and Vitamin B12, look no further than the supermarket dairy case. Just a cup of yogurt ticks all of those boxes.
Theres just one catch: flavored yogurts are often loaded with sugar. Milk contains lactose, so theres no escaping at least a few grams of naturally occurring sugar. But most brands add sugar or sweetened fruit purees to offset yogurts natural tanginess. In fact, its not uncommon to find 20 to 25 grams of sugar in a 6 ounce cup. Or the sugar equivalent of a Snickers bar.
Thats why we recommend buying plain yogurt and adding fruit, sweeteners, and other mix-ins. That way, you can control the amount of added sugar. Plus, plain yogurt is so versatile.
But sometimes you just want something quick and convenient no time to DIY. Thankfully, an increasing number of brands offer low-sugar versions of their flavored yogurts. Some simply scale back on added sugar, some rely only on fruit to add sweetness, and some use sugar substitutes, like stevia.
The question is: Are they delicious and fruity? Or do they just taste like plain yogurt? We decided to round them up and put them to the test.
Siggis 4% No Added Sugar Yogurt
Learn more about this fun, Icelandic-style low sugar yogurt by Siggis.
Just as its name implies, Siggis 4% No Added Sugar Yogurt gets its sweetness from fruit alone and contains only 4 or 5 grams of sugar in a 125-gram container .
Made with a strained Icelandic-style yogurt called skyr that naturally has less sugar, Siggis is thick, creamy and made with no artificial flavors or ingredients.
These yogurts contain 10 or 11 grams of protein and between 7 and 10 grams of total carbs depending on the flavors, which include raspberry & apple and banana & cinnamon.
Not All Yogurt Is Probiotic
While we assume yogurt contains probiotic strains, after all, it is made by bacteria, by the time it reaches a supermarket, many types of yogurt contain no probiotics at all.
This is a result of the practice of heating the yogurt following pasteurization. This means that all the bacteria, which would normally be there are killed, creating a flavorful, sugary, unhealthy snack.
To avoid missing out on yogurts biggest benefit, be sure you only buy yogurts that explicitly say they contain live and active cultures. Greek and natural yogurts are, again, the most likely to be healthy.
Brown Cow Nonfat Greek Plain
Nutrition:5.3 oz, 80 calories, 0 g fat , 60 mg sodium, 6 g carbs , 15 g protein, 20% DV calcium
Brown Cow Farms makes a great Greek yogurt because they keep things simple and basic. As a general rule, Middleberg recommends that her clients choose ones that list only two ingredients: milk and live and active cultures. Luckily nearly every yogurt on our best list meets this criteria. While Brown Cows non-GMO Greek yogurt contains just those two ingredients, it unfortunately only comes in nonfat versions. Dont miss out on healthy fats satiating benefitstoss this yogurt into a blender with some frozen bananas, almond milk, and fat-rich nut butterfor the perfect weight-loss smoothie.
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Carbs In Nondairy Yogurts
There are many low-carb yogurt options available for people who don’t want to eat dairy. If you’re vegan, lactose intolerant or simply prefer nondairy options, you can find yogurts made from products such as soy, coconut, almonds and cashews.
The amount of carbs and sugars in nondairy yogurt varies depending on the brand. As with dairy yogurts, plain, sugar-free yogurt is your best bet for both lower carbs and sugar levels in a nondairy yogurt. Nondairy yogurts containing fruit have more carbs in them than plain versions.
Kite Hill Plain Almond Milk Yogurt contains just 3.33 grams of carbs per 100 grams of yogurt . Comparatively, Kite Hill Blueberry Almond Milk Yogurt contains 10 grams of carbs per 100-gram serving, of which 9.33 grams are sugar.
Does Greek Yogurt Contain Probiotics
The short answer is yes. The only difference between Greek yogurt and other types of yogurt is that it is strained, giving it a thicker consistency.
As with all other types of yogurt, however, it must contain at least 1 billion live bacterial cultures that have been added during manufacturing in order to be approved by Health Canada.
The straining process does typically increase the protein content of the yogurt, so if youre looking for ways to add more protein into your diet, probiotic Greek yogurt is a great option for you.
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