If you have ever had flavored yogurt, then you know how sweet it can get. Dairy generally contains some sugar, which occurs naturally as lactose—milk sugar. However, naturally occurring lactose counts more or less as a natural sugar. Nonetheless, some forms of these same dairy products—yogurts, ice cream, kefir, cottage cheese—may also contain added sugars if they are flavored. Flavored yogurt is actually one of the highest sources of added sugar in our diet. For those seeking to reduce added sugar, this does not necessarily mean one must cut back on the intake of dairy.
Instead, seek unsweetened versions of these dairy products devoid of added sugars. Now, you will be able to have as much protein, bone strengtheners, and muscle builders without added sweetness. Here are six low-sugar dairy foods with tasty ways to add them to your diet. How Your Body Responds When You Cut Out Sugar Dairy Health Benefits Generally, dairy foods contain a balanced mix of the three macronutrients: protein, carbohydrates, and fat. The protein in milk is important for growth, immunity, the repair of tissues, and the production of hormones. Habitual intake of dairy foods in studies is found to have a positive effect on lean mass in older adults—of importance, as there is an age-related decline in lean mass, which links to a reduction in physical function. Dairy also has many other essential vitamins and minerals. “Dairy is an excellent source of many of the micronutrients that are important for bone health, including calcium, vitamin D, and phosphorus,” says Kerry Conlon, M.S., RD, a specialist GI dietitian. Another key micronutrient in milk is potassium. “The potassium in milk supports heart health, hydration, fluid balance and can help lower risk of hypertension, stroke, and kidney stones. Inadequate intake may impair glucose tolerance, increasing the risk for developing type 2 diabetes,” says Eliza Whitaker, M.S., RDN, registered dietitian and medical nutrition advisor at Dietitian Insights. Online chit-chat often states that dairy is inflammatory, and thus should be avoided. But evidence has indeed proven otherwise: Dairy consumption may actually help reduce inflammation. “The only reason to avoid dairy is if you have milk protein allergy or lactose intolerance. Even those with lactose intolerance can enjoy some dairy products,” Conlon adds. Low-Sugar Dairy Foods You Should Consider 1. Plain Greek Yogurt Nonfat or low-fat plain strained Greek-style yogurts are full of protein and low in saturated fat. “It’s a fabulous sour cream replacement, and it’s just such an easy thing to add into tons of meals and snacks to increase protein and calcium,” says Whitaker. Yogurt’s also a good source of probiotics, which promote gut health. “Probiotics can reduce inflammation, alleviate bloating, and facilitate the passage of stool,” says Conlon. Recent research demonstrates that high intake of yogurt and other fermented milk products is likely to have a lower risk of colorectal cancer and breast cancer and incidences of type 2 diabetes and higher bone health, gastrointestinal health, 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 purchasing flavored yogurt, try adding your favorite fresh fruit at home for extra fiber and vitamins like we do in our Greek Yogurt with Strawberries. 2. Kefir Pour yourself a glass of this probiotic-rich beverage. “Kefir is a nutrient-dense, fermented dairy product that offers several scientifically-backed health benefits,” says Julia Trifan, M.S., RD, a research dietitian at Children’s Hospital Los Angeles. Kefir is full of probiotics and has anti-inflammatory properties. As a matter of fact, it was able to decrease the production of many pro-inflammatory proteins in the body, which Trifan says can help alleviate inflammation and lower the risk of severe complications from viruses. One cup of plain kefir contains 7 grams of natural sugar and 10 grams of protein. Drink it straight or use it as a smoothie base, like in our Raspberry-Kefir Power Smoothie. 3. Cottage Cheese This trendy, creamy dairy product also can be used in all sorts of interesting ways. “Cottage cheese is another versatile, low-sugar dairy option,” Whitaker says. One cup of low-fat cottage cheese has 9 grams of natural sugar and 24 grams of protein. Protein in the body helps to build and repair muscles, produce enzymes and hormones, support the immune system, and maintain fluid and electrolyte balance.
“It’s also satiating, helping you feel full longer. Plus, increasing protein intake above the recommended daily allowance may benefit maintaining a healthy weight,” Whitaker adds. Try our Cottage Cheese Snack Jar with Fruit or this Light & Airy Whipped Cottage Cheese. 4. Milk One of the most nutrient-dense, well-rounded foods there is, milk contains protein, carbohydrates, and dietary fat—unless you choose skim milk, of course. One 8-ounce glass of 1% milk contains about 8 grams of protein and 12 grams of sugar, plus calcium and vitamin D. The sugar content may seem high, but all of the sugar in milk is naturally occurring lactose; there are no added sugars in unflavored milk. 5. Ricotta Cheese: This cheese contains very little sugar naturally; hence it is an excellent food if one desires to take less sugar but still enjoy rich and creamy textures. Because ricotta cheese is made from whey—the liquid by-product of cheese production—it contains very little lactose, or natural sugar. Ricotta is also loaded with high-quality protein and calcium. Indeed, a ½-cup serving of low-fat ricotta cheese comes packed with 12 grams of protein and only 6 grams of natural sugar. Boosting both sweet and savory dishes, ricotta adds nutrition to your meal without the added sugar. One good recipe to get you going is our Lemon-Berry Ricotta Toast. 6. Hard Cheeses Other good low-sugar dairy choices that can be enjoyed daily include hard cheeses, which require a longer aging process that breaks down most of their lactose. Besides rendering them quite passable for those intolerant to lactose, it reduces the sugar count. One serving of Parmesan cheese (1 ounce, about ¼ cup grated) has 8 grams of protein and 0 grams of sugar. Hard cheeses are good sources of protein, calcium, and other essential elements, in particular, phosphorus and vitamin A. They will complement most meals and are on their own a good snack if served with some fruit or crackers.
The Bottom Line
Dairy is a fabulous source for protein, calcium, vitamin D, and so much more. Sure, milk contains a natural sugar called lactose. It’s more than easy, however, to get your hands on low-sugar dairy products that can be added into meals and snacks. Enjoy plain forms of the following items strained Greek-style yogurt, cottage cheese, kefir, ricotta, milk, and hard cheeses. Then, discover the health advantages that go along with eating your dairy daily.
This article was originally published on eatingwell Read the original article.
FAQs
1. Can I have dairy if I’m lactose intolerant?
Yes, many who are lactose intolerant can enjoy low-lactose or lactose-free dairy products like hard cheeses, Greek yogurt, and lactose-free milk.
2. What’s the difference between Greek yogurt and regular yogurt?
Greek yogurt is strained to rid of more whey, so it’s thicker, creamier, and has more protein but less sugar than regular yogurt.
3. What’s better for low-sugar diets: low-fat or full-fat dairy?
Both are OK, but full-fat dairy is more filling due to the higher fat content. Therefore, it may lower your cravings for foods that are added with sugar.
4. Are plant-based alternatives lower in sugar?
Not necessarily. Some plant-based alternative milks can be really high in added sugar, so remember to check the label.
5. How can I tell if a dairy product is low in sugar?
Check the nutrition label for the total sugar content, and then in the ingredients list see if any sugar has been added.