Yogurt is a popular dairy product that is made by fermenting milk with live active cultures. It provides protein, calcium, vitamins, and probiotics that support digestive and immune health. However, some yogurts also contain added sugars, which can increase calorie and carbohydrate content. People looking to limit sugar intake often look for unsweetened yogurt options. There are a few key things to know about sugar-free yogurt.
Greek yogurt
Many Greek yogurts have no added sugars. Greek yogurt differs from regular yogurt in that it’s strained to remove the whey, resulting in a thicker consistency and more protein. This straining process also removes some naturally occurring sugars found in regular yogurt. For example, a 6-ounce container of nonfat plain Greek yogurt can have around 6 grams of sugar, while a comparable regular yogurt may have over 15 grams.
Plain yogurt
Plain yogurt, both regular and Greek styles, tend to be lowest in sugars. Flavored yogurts often get sugars from fruit, juice concentrates, purees, syrups, and other mix-in ingredients. Opting for plain yogurt allows more control over sugar content. Sweeteners can be added sparingly as desired. Plain Greek yogurt contains slightly less sugar than regular plain yogurt.
Low sugar yogurts
Some brands now offer low sugar yogurts, with 1 gram of sugar or less per serving. These are made by using non-nutritive sweeteners like monk fruit or stevia rather than added sugars. Low sugar yogurts come in flavored options like vanilla, lemon, and mixed berry. They provide the flavors of sugary yogurt while keeping carb and calorie counts down. Brands like Two Good, Yoplait, Fage, and Dannon all have low sugar yogurt lines.
Homemade yogurt
Making yogurt at home allows total control over sugar content. Homemade yogurt is strained of whey, resulting in a final product that’s lower in sugars than what is found in most store-bought versions. Flavorings like vanilla extract, cinnamon, lemon juice, berries, and other fruits can be added back in moderation after fermentation. The end result is a thick, rich yogurt that’s customizable for anyone’s dietary needs.
Sugar substitutes
People wishing to sweeten plain yogurt can use non-nutritive sugar substitutes. These calorie-free sweeteners provide sweet taste without spiking blood sugar levels. Options like stevia, monk fruit, erythritol, and aspartame can be added to plain Greek or regular yogurt. However, some consumers don’t like the aftertaste associated with artificial sweeteners. Going with a natural low-calorie sweetener like stevia or monk fruit provides sweetness from plant sources.
Watch out for hidden sugars
Even yogurts labeled as “Light”, “Low-fat” or “No sugar added” can contain added sugars. Always read nutrition labels carefully. Ingredients like fruit juice concentrates, agave nectar, corn syrup, and sucrose are just different names for added sugars. Yogurts labeled as “Fruit on the bottom” often have substantial sugar contents, as the fruit contributes natural fructose. Mixing in fresh fruit yourself results in better sugar control.
Sugar substitutes affect probiotics
Probiotics are the live active cultures in yogurts that provide digestive and immunity benefits. Some studies have found that certain sugar substitutes can be detrimental to probiotic bacteria. Natural sweeteners like stevia and monk fruit are safer alternatives that don’t compromise probiotic viability as much. Those relying on yogurt for probiotic effects may want to avoid artificial sweeteners.
Count carbs from sugar alcohols
Sugar alcohols like xylitol, sorbitol and mannitol are sometimes used as sweeteners in low-sugar yogurts. Though sugar alcohols are lower in calories than sugar and don’t spike blood glucose as much, they can still impact ketosis and blood sugar regulation. Count half the grams of sugar alcohols towards total carbs for a more accurate carb count.
Lactose is a natural milk sugar
The milk sugar lactose remains present in all yogurts, even if they don’t contain any added sugars. People with lactose intolerance still need to moderate their portions or opt for lactose-free milk products. However, the live cultures create lactase enzymes that help digest some of the lactose, making yogurt easier to digest than straight milk for some people.
Pay attention to serving sizes
Some brands tout seemingly low sugar numbers by shrinking serving sizes. What looks like 4 grams of sugar could be for just a 1/3 cup serving. Pay attention to portion sizes to accurately calculate sugar and carb counts for proper meal planning. Larger serving sizes may mean more sugar than expected.
Kids’ yogurts are high in sugar
Colorful cups of yogurt marketed towards kids tend to be very high in added sugars. Popular brands like Yoplait Go-Gurt, Danimals and YoCrunch have around 10-13 grams of sugar per just a 4-6 ounce serving. The American Academy of Pediatrics recommends against giving sweetened yogurts to children due to their sugar content. Plain yogurt with fresh fruit mixed in makes a healthier choice.
Non-dairy yogurts
Non-dairy yogurts made from soy milk, coconut milk or almond milk often have added sugars in the form of syrups, juice concentrates and natural sweeteners. Brands like Silk, So Delicious, and Kite Hill offer unsweetened options made with only the plant milk base and cultures, with no sweeteners added. This gives a sugar-free, vegan-friendly yogurt alternative.
Conclusion
Choosing unsweetened Greek or regular yogurt allows full control over sugar content for those looking to reduce sugar in their diets. Plain yogurt can be customized with healthy mix-in ingredients or sweeteners to taste. Carefully reading labels is key to finding low sugar products, as even yogurts labeled as “healthy” or “low-fat” can harbor hidden sugars in the form of fruit concentrates, syrups and natural sweeteners. Making yogurt at home using milk and active cultures yields a thick, strained yogurt with no added sugars. With some careful shopping and label reading, it’s possible to find and customize yogurt to meet any low sugar dietary needs.
Frequently Asked Questions
What kind of yogurt has the least amount of sugar?
Plain, unflavored yogurt – both regular and Greek-style – tend to have the least amount of sugar. Flavored yogurts often get extra sugars from fruit, juice concentrates, and other flavoring ingredients. Choosing plain yogurt allows you to control how much sugar goes into it.
What should I look for on yogurt labels?
Read yogurt labels carefully and look out for added sugars in the ingredient list, even in “healthy” or low-fat yogurts. Ingredients like fruit juice concentrate, sucrose, agave, and corn syrup act as added sugars. Also pay attention to serving sizes, as sugar amounts are usually based on small 1/3-1/2 cup servings.
Can I make my own yogurt with no sugar?
Yes, it’s easy to make homemade yogurt with no added sugars. Simply heat milk to 180°F, cool to 110°F, stir in a yogurt starter culture, and allow to ferment 8-12 hours. The end result will be a strained yogurt with no sugars beyond the natural milk sugars (lactose) found in the dairy itself.
What’s the healthiest way to flavor yogurt?
The healthiest way to flavor plain yogurt is by adding fresh fruit, like berries, banana slices, peach chunks, or mango. Cinnamon, vanilla extract, lemon juice, and lime zest also make tasty mix-ins. If you need a touch of sweetness, a drizzle of raw honey or maple syrup are minimally processed natural options.
Can I use a sugar substitute in yogurt?
Yes, sugar substitutes can be used to sweeten plain yogurt. However, some artificial sweeteners may negatively impact probiotic cultures. Natural low-calorie sweeteners like stevia and monk fruit are less likely to affect the “live and active cultures” in yogurt.
What about sugar in Greek yogurt?
Greek yogurt contains fewer sugars than regular yogurt since the straining process removes some of the naturally occurring milk sugars. Plain, unflavored Greek yogurt is your best bet for decreasing sugar intake. Flavored Greek yogurts still have added sugars from fruit, sweeteners, etc.
Is yogurt okay for diabetics?
Plain unsweetened yogurt can be a good option for diabetics due to its high protein content and relatively low carb count. However, flavored yogurts with added sugars should be limited. Diabetics should opt for plain Greek or regular yogurt and flavor it themselves with healthy mix-ins as desired.
Can children have yogurt with artificial sweeteners?
Most health authorities recommend avoiding artificial sweeteners for children. Kids are especially sensitive to potential long-term effects. Natural sweeteners like fruit or small amounts of honey are safer options. Plain yogurt with fresh fruit mixed in also makes a great sugar-free choice.
Do I still need to watch for sugar if I buy organic yogurt?
Yes, even organic yogurts can contain added sugars in the form of cane sugar, brown rice syrup, agave, and other natural sweeteners. Always check labels for sugar content, even on organic brands. Plain, unsweetened yogurts are your best bet for keeping sugar low.
Table summarizing key points
| Type of Yogurt | Sugar Content |
|---|---|
| Plain regular yogurt | Low |
| Plain Greek yogurt | Very low |
| Flavored yogurt | High |
| “Light” or “Low-fat” yogurt | Can be high in added sugars |
| Fruit-on-the-bottom yogurt | High due to fruit |
| Kids’ yogurt | Very high in added sugars |
| Non-dairy yogurt | Low if unsweetened |
Conclusion
Choosing unsweetened Greek or regular yogurt allows full control over sugar content for those looking to reduce sugar in their diets. Plain yogurt can be customized with healthy mix-in ingredients or sweeteners to taste. Carefully reading labels is key to finding low sugar products, as even yogurts labeled as “healthy” or “low-fat” can harbor hidden sugars in the form of fruit concentrates, syrups and natural sweeteners. Making yogurt at home using milk and active cultures yields a thick, strained yogurt with no added sugars. With some careful shopping and label reading, it’s possible to find and customize yogurt to meet any low sugar dietary needs.
