Low Carb Yogurt
Common yogurt contains bacteria called probiotics. Do not get alarmed, these bacteria are actually good for your health. According to the American Journal of Clinical Nutrition in an article published on the August of 2004, yogurt has various benefits including: improving your gastrointestinal function as well as reducing your risk for some types of diarrhea. However, if you are monitoring your carbohydrate intake, you must be choosy about which type of yogurt to take since different types vary in terms of both sugar and carbohydrate content.
All types of yogurt contain natural sugars that occur as lactose. Nevertheless, the addition of flavorings and sweeteners causes significant increments in the amount of carbohydrates and sugars. Here is a simple breakdown of the contents of most common types of yogurt to help you pick out the right one for yourself:
Plain yogurt – plain yogurt does not contain any added sweeteners or sugars. This makes them have lower carbohydrate levels compared to flavored yogurts. For instance, 6 pounces of plain, low fat, low-carb yogurt has approximately 12 grams of both sugar and carbs. On the other hand, the same amount of vanilla flavored yogurt contains approximately 23 grams of carbohydrates, all from the added sugar.
Greek yogurt – when it comes to the lowest sugar and carbohydrate content, plain Greek yogurt is the best low carb yogurt. For every 6 ounces of low-fat Greek yogurt, there is only about 7 grams of carbohydrates. Four of these are from sugar. In comparison, a 5 ounce container of flavored, low-fat Greek yogurt contains approximately 15 grams sugar and 18 grams of carbohydrates.
Artificially sweetened yogurt – you will find most flavored yogurts with labels saying “light” or “sugar free.” However, you will find that most of these products are sweetened with artificial calories with low-fat content like aspartame or sucralose. For every 6 ounces of artificially sweetened yogurt, you will find about 9 grams of sugar and 14 grams of carbs.