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The best yogurt for low-carbohydrate diet



Low Carbohydrate diets look almost everywhere these days (Keto! Paleo! Objectives 30!). Lovers of these diets claim to have advantages such as clearing fog, helping weight loss and even reducing inflammation. "This is very individual, but certainly some customers see improved energy and better sleep as well as better concentration than lower carb," says registered nutritionist Carolyn Brown, Nutritionist in New York Foodtrainers . "However, some people have to take into account too low carbohydrate as they may feel like they have low blood sugar, are exhausted and have more hormonal fluctuations."

However, if you've decided that sticking to a low-carb diet works well for you, you probably still have a few questions. Like, um, can you still eat yogurt?

Yes, yogurt can contain carbohydrates. "Yoghurt can be a great source of protein, but because of the lactose in it, the sugar found in milk can contain sugar," says Brown. "All yoghurts will contain a little sugar, depending on how they are made, but this sugar is carbohydrates."

Six ounces are a fairly standard size for yoghurt serving, and ordinary, unsweetened versions contain about six grams of sugar. per serving. Alternatively, Greek yoghurt and Skyr may contain considerably less sugar (about three to four grams), because the whey found in standard yogurt is squeezed (which consists mainly of plain sugar).

"Ordinary, unsweetened versions are the best," says Amy Stevens RDN. "I always look at the number of total carbohydrates in yogurt because it does not matter where sugar comes from if it is higher than what is needed for a low-carbohydrate diet."

Her rule is six grams. or less in portion size, while Brown is a little less lenient with 1

0 grams. This really comes down to the type of low carbohydrate diet you follow (which, for example, requires 50 grams of carbohydrates or less to reach ketosis).

All yoghurts are certainly not equal when it comes to sugar and carbohydrates. Flavored can often be full sugar bombs, with over 20 grams of sugar per cup. "Even if yogurt itself is low in sugar, the additional fruit concentrates have so much added sugar – many times over 15 grams per cup," says Stevens, who recommends to sweeten yogurt alone with a glass of fruit. "Then you will also get the natural fibers from the fruits that will help you to be satisfied," she says.

Although you may have heard that lower fats automatically contain more sugar, Brown is good with people and a 2% option if they prefer – just stay away from skimmed milk, as those with added sugar. (Companies add sugar to compensate for the lack of fat.)

Brown recommends looking at the label to determine if more sugar has been added to your favorite brand. And watch out for sneaking words about added sugar, including sucralose, wheatgrass and corn syrup. "I recommend sticking to the simplest ingredients, such as milk and probiotics," she says. "If customers want to sweeten things a bit, I recommend their customers to buy ordinary flavors and themselves to make a rain of honey, stew and fruit."

Some brands of dieticians love:

With so many brands of Happily, nutritionists shared the ones they love:

You can also make your own yoghurt. "It's hard to determine the exact amount of calories and the carbohydrate content when making your own yogurt, so I actually recommend making coconut yogurt," says Brown.

] If you decide to make your yogurt, there is a way: Just make sure you buy some yogurt bought by hand to provide live crops and some milk for heating. Here is a great recipe but keep in mind that it takes a few hours until the yogurt is incubated. (You can also make yogurt right now!)

For coconut yogurt, all you need is one of the full-fat coconut milk and two probiotic capsules, and although it takes time to do it, there is no heating – making the whole process easier. Brown recommends this recipe and states that you need to buy unsweetened coconut milk for the lowest sugar and carbohydrate content.

Want to learn more about low-carb diets? See how Vinnie from Jersey Shore tackles the keto diet:

How about milk, low carbohydrate yogurt? an alternative to yogurt, I usually follow the same guidelines as yogurt, "says Stevens. Since there is no lactose in almonds or coconuts, it is generally easier to find options at the lower end of the sugar and carbohydrate spectrum – consider one to four grams of sugar for plain, unsweetened coconut, almond and cashew yoghurts. Now go out and enjoy these low calorie yogurt.


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