Low Carb diet plans, such as the Atkins Diet, have become quite popular; they claim you can lose weight simply by reducing your carbohydrate consumption. The theory is that your body enters a state of ketosis, in which it burns fat, not carbs, for fuel. In order for this phenomenon to take place, you must eliminate foods such as white bread, potatoes, starchy vegetables and anything else comprised of white flour. If you're currently on or considering a low carb diet, you might be wondering where yogurt falls on the carbohydrate spectrum.
Carbohydrates in Yogurt
In a one cup serving of non-fat yogurt, there are approximately 19 g of carbohydrates. In comparison to other dairy products, there are 12 g of carbohydrates in a cup of non-fat milk and 2 g of carbohydrates in a cup of cheese. While yogurt is considered a dairy product, it still contains carbs that shouldn't be ignored while adhering to a low carb diet.
The Yogurt Debate
The exact carbohydrate count of yogurt is debatable. Some health experts, such as Jack M. Goldberg, Ph.D., and Dr. Karen O'Mara claim that the carb content of yogurt is actually lower than stated on the container. This is due to the live bacteria cultures that are added to yogurt. These cultures metabolize most of the lactose, thus transforming it into lactic acid, and only the small about of left over lactose is counted as a carb.
Yogurt Consumption on a Low Carb Diet
It has been confirmed on the Atkins Diet bulletin board that while live bacteria cultures have a positive effect on your health, the full amount of sugar, including carbs, is still left behind in yogurt. This information was offered by an Atkins Diet specialist. Therefore, yogurt is not recommended on a low carb diet and is in fact not allowed on the Atkins diet. If you must eat yogurt while on this diet plan, don't introduce it to your eating plan until the maintenance phase. It is crucial to count the carbohydrate content against your daily allotment and only opt for a small portion of plain yogurt.
Dairy Products Allowed on a Low Carb Diet
While yogurt isn't recommended on a low carb diet, there are some dairy products that can be consumed on the Atkins Diet. During the initiation phase of this plan, you can indulge in low carb cheeses such as cheddar and goat cheese, along with mozzarella and parmesan. During the second phase, you can add cottage cheese, heavy cream and ricotta cheese to your eating plan, provided you don't exceed the recommended portions.
Health Benefits of Yogurt
Yogurt supplies a variety of health benefits that shouldn't be overlooked, regardless of your diet plan. While yogurt consumption shouldn't be abused, especially while on a low carb diet, one serving of yogurt supplies 5 g of protein and a generous amount of vitamin A, calcium, vitamin D and phosphorus. It also contain probiotics, or good bacteria, that can aid digestion.
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