The best yogurt for a low carb diet

Low carb diets seem to be around these days (keto! Paleo! Whole30!).

Fans of these diets say that they have benefits such as eliminating fog in the brain, helping with weight loss and even reducing inflammation. "It's very individual, of course, but some clients clearly see an improvement in energy and sleep, as well as a better concentration, because of the decrease in carbohydrates," says the dietician. recorded Carolyn Brown, Dt.P., specializing in nutrition in New York. Foodtrainers. "However, some people should keep in mind that they eat too little carbohydrate, because they may feel like they have low blood sugar, are exhausted and have more hormonal fluctuations."

However, if you have decided to follow a low carbohydrate diet, you probably still have some questions. Can you still eat yoghurt?

Yes, yogurt can contain carbohydrates.

"Yogurt can be an excellent source of protein, but because of its lactose – the sugar in milk – it can contain sugar," says Brown. "All yogurt will contain sugar, depending on how it is made, but that sugar is a carbohydrate."

Six ounces is a standard serving of yoghurt. Unsweetened and unsweetened versions contain about six grams of sugar per serving. Greek yogurts and Skyr can also contain much less sugar, about three to four grams, because the whey that is found in the standard yogurt is filtered (composed mainly of simple sugar).

So, how do you choose the best low carb yogurt for you?

"Simple, unsweetened versions are the best," says Amy Stevens, RDN. "I always look at the total number of carbohydrates in a yogurt, because the importance of the sugar content does not matter if it is greater than the number required for a low carbohydrate diet."

Its general rule is six grams or less per serving, while Brown is a little more tolerant with 10 grams. It really depends on the type of low carbohydrate diet you are following (the keto, for example, requires 50 grams of carbs or less to reach ketosis).

All yogurts are certainly not created equal when it comes to sugar and carbohydrates. Flavored can often be complete sugar bombs, with more than 20 grams of sugar per cup. "Even though yogurt is low in sugar, the extra fruit concentrates contain so much added sugar – often more than 15 grams per cup," says Stevens, who recommends sweetening yogurt yourself with a cup of berries. "Then you'll also get natural fiber from the berries, which will fill you up," she says.

You may have heard that low-fat yogurts automatically contain more sugar, but Mr. Brown readily accepts people who choose 1 or 2% options if they prefer, avoid materials. fat because these are the ones that contain added sugar. (Companies add sugar to make up for lack of fat.)

Brown recommends looking at the label to determine if more sugar has been added to your favorite brand. And pay attention to sneaky words for added sugar, including sucralose, agave and corn syrup. "I would recommend keeping it as simple as possible, such as milk and probiotics," she says. "If customers want to sweeten things a little, I recommend them to buy ordinary flavors and make their own fillet of honey, stevia and fruit sweetening themselves."

Some brand nutritionists like:

With so many brands on the market, how do you choose the best? Fortunately, nutritionists have shared those they love:

You can also make your own yogurt.

"It's hard to determine the exact number of calories and carbohydrate when you make your own yogurt, so I recommend you make coconut yogurt instead," says Brown.

If you choose to make your yogurt, there is one way: just make sure you have store-bought low-carb yogurt to provide live cultures and milk to heat. There is a excellent recipe herebut note that it takes several hours for the yogurt to incubate. (You can also make yoghurt in your instant pot!)

For coconut yogurt, all you need is a can of whole coconut milk and two probiotic capsules. Although it takes time, there is no heating, which greatly facilitates the process. Brown recommends this recipe, and specifies that you must buy unsweetened coconut milk for a minimum sugar and carbohydrate content

Want to know more about low carb diets? Discover how Vinny's Jersey Shore keto attack:

What about dairy-free and low-carb yogurt?

"When you're looking for a great alternative to dairy-free yogurt, I generally follow the same guidelines as yogurt," says Stevens. Since there is no lactose in almonds and coconuts, it is usually easier to find options for the lowest carbohydrates – think about one to four grams of sugar for yogurt at the unsweetened coconut, almonds and cashews.

Now go ahead and enjoy these low carb yogurts.