If you’ve ever had a spoonful of flavored yogurt, you know how sweet it is.
Most dairy products contain some sugar because lactose (also called milk sugar) is a sugar. However, natural lactose is considered a natural sugar. However, some dairy products, such as yogurt, ice cream, kefir, and cottage cheese, may also contain added sugars if they are flavored. After all, sweetened dairy products are one of the largest sources of added sugars in our diets.
If you want to cut down on your added sugar intake, you don’t have to give up dairy. Instead, choose unsweetened dairy products that contain no added sugar. That way you’ll get all the protein, bone-strengthening, muscle-growing nutrients without the sweet stuff. Here are six low-sugar dairy options, plus tasty ideas for incorporating them into your daily diet.
Health benefits of dairy products
Most dairy products contain all three macronutrients: protein, carbohydrates and fat. The protein in dairy products is important for growth, immunity, tissue repair and hormone production. Research shows that regular consumption of dairy products has a positive effect on muscle mass in middle-aged and older adults. This is especially important because muscle mass decreases with age, leading to reduced physical function.
Dairy also contains many essential vitamins and minerals. “Dairy is an excellent source of micronutrients that support bone health, including calcium, vitamin D and phosphorus,” says Dr. Kelly Conlon, MS, RDA nutritionist specializing in gastrointestinal diseases and disorders.
Another notable micronutrient found in dairy products is potassium. “Potassium in dairy products supports heart health, proper hydration and fluid balance, and helps prevent high blood pressure, stroke, and kidney stones. Low potassium intake has been linked to impaired glucose tolerance, increasing the risk of developing type 2 diabetes,” the researchers say. Eliza Whitaker, MS, RDNa registered dietitian and medical nutrition advisor at Dietitian Insights.
There are a lot of claims online that dairy causes inflammation, and recommendations to avoid dairy. However, there is also evidence that eating dairy products can reduce inflammation. “The only reason to avoid dairy is if you have a milk protein allergy or lactose intolerance. People who are lactose intolerant can still enjoy some dairy products,” says Conlon.
Low-carb dairy products to eat
1. Plain Greek Yogurt
Plain, non-fat or low-fat Greek yogurt is high in protein and low in saturated fat. “It’s a great alternative to sour cream and can be easily added to a variety of meals and snacks to boost your protein and calcium intake,” Whittaker says.
Plus, yogurt contains probiotics that support gut health: “Probiotics help reduce inflammation and bloating and promote regular bowel movements,” says Conlon.
Research suggests that consuming yogurt and other fermented dairy products may reduce the risk of colon cancer, breast cancer, and type 2 diabetes, as well as improve bone, gastrointestinal, and cardiovascular health.
One container (150 grams) of unsweetened, nonfat plain Greek yogurt contains 5 grams of natural sugar and 15 grams of protein. Instead of buying flavored yogurt, mix it up at home with your favorite fresh fruit, like Greek yogurt with strawberries, to get some fiber and vitamins in.
2. Kefir
So, sip on this probiotic drink. “Kefir is a nutritious fermented dairy product with several scientifically-backed health benefits,” says Julia Trifan, MS, RDResearch Dietitian at Children’s Hospital Los Angeles.
Kefir is rich in probiotics and also has anti-inflammatory properties: Studies have shown that kefir can help reduce the production of pro-inflammatory proteins in the body, reducing inflammation and lowering the risk of complications from the virus, explains Tryfan.
One cup of plain kefir contains 7 grams of natural sugars and 10 grams of protein. Try it as is or use it as a base for smoothies like this Raspberry Kefir Power Smoothie.
3. Cottage cheese
It’s on trend. It’s delicious. And it can be used in a variety of unique ways. “Another versatile low-sugar dairy product is cottage cheese,” says Whitaker. One cup of low-fat cottage cheese has 9 grams of natural sugars and 24 grams of protein.
Protein is used by the body to build and maintain muscle, produce enzymes and hormones, for proper immune function, and for fluid and electrolyte balance. “Protein is satiating and keeps you feeling fuller for longer. Plus, increasing your protein intake above the daily recommended amount can help maintain a healthy weight,” adds Whittaker. Here’s how to calculate how much protein you need to consume each day:
Try our Cottage Cheese Snack Jars with Fruit, or our light and fluffy Whipped Cottage Cheese.
4. Milk
Milk is one of the most nutritious and well-balanced foods out there: it contains protein, carbohydrates and dietary fats (unless, of course, you buy skim milk).
One 8-ounce serving of 1% milk contains about 8 grams of protein and 12 grams of sugar, plus calcium and vitamin D.
Although the sugar content may seem high, all of the sugar in milk comes from natural lactose and unflavored milk has no added sugar.
5. Ricotta cheese
Ricotta cheese is naturally low in carbohydrates, making it a great choice for those looking to reduce their sugar intake while still enjoying its rich, creamy texture.
Ricotta cheese is made from whey, a liquid by-product of cheese making, so it contains only small amounts of lactose, a natural sugar found in milk. Ricotta is also rich in high-quality protein and calcium. 1/2 cup of low-fat ricotta cheese has 12 grams of protein and 6 grams of natural sugars.
Including ricotta in your diet can enhance sweet and savory dishes, boosting nutrition without the added sugar, and is a great place to start: Lemon Berry Ricotta Toast.
6. Hard cheese
Hard cheeses like cheddar, Swiss and Parmesan are also great low-carb dairy foods to enjoy regularly. These cheeses go through a long aging process that breaks down most of the lactose, making them suitable for people who are lactose intolerant as well as lower in sugar. One ounce of Parmesan (about ¼ cup grated) has 8 grams of protein and 0 grams of sugar.
Hard cheeses contain essential nutrients such as protein and calcium, as well as phosphorus and vitamin A. Hard cheeses go well with a variety of meals and can be added to fruit and crackers for a balanced snack.
Conclusion
Dairy products are an excellent source of protein, calcium, vitamin D, and other nutrients. Although dairy products contain lactose, a sugar that occurs naturally in milk, it’s easy to find low-sugar dairy products to include in your meals and snacks. Enjoy plain varieties like Greek-style yogurt, cottage cheese, kefir, ricotta, cow’s milk, and hard cheeses. And read up on the health benefits of eating dairy every day.
