Yogurt can be a healthy addition to a well-rounded diet, as a snack, meal or condiment. While some yogurts contain substantial amounts of sugar and high levels of carbohydrates, others are low in fat and sugar and quite high in protein. Choose strained Greek style yogurts for a high-protein, low-carbohydrate and low-sugar food.
Types
There are several varieties of yogurt available in grocery and health food stores. Flavored yogurts are typically high in sugar and carbohydrates. Plain low-fat yogurt is a better choice, but Greek yogurt is a higher-protein, lower-carbohydrate option. Greek yogurt is made in the same way as typical American style yogurts, but the whey is then drained off of the yogurt. The end product is thicker and creamier, as well as higher in protein and lower in carbohydrates, reports AskDrSears.com.
Function
A low-carb yogurt can be paired with fruit, nuts and granola for a healthy breakfast, lunch or snack. Pair Greek yogurt with honey and toasted walnuts for a healthy dessert. You can also use Greek yogurt in smoothies, parfaits or even in savory dishes. Try replacing sour cream or even mayonnaise in dip and dressing recipes with 0 percent fat, high-protein Greek yogurt.
Significance
A serving of Greek yogurt typically contains around 9 g each of sugar and carbohydrates and 22 g of protein, according to AskDrSears.com. In comparison, a flavored, sugar-sweetened yogurt may have 24 to 40 g of carbohydrates and 17 to 32 g of sugar and only 7 g of protein. Greek yogurt is available in full-fat, reduced-fat, and 0-percent-fat versions.
Considerations
Choose a plain or sugar-free yogurt to limit total carbohydrates and sugar, whether you choose a Greek, custard-style, or American-style yogurt. While plain yogurts are unsweetened, sugar-free yogurts rely upon artificial sweeteners, stabilizers and other ingredients, according to The Nibble website. Plain yogurt, like plain Greek yogurt, enables you to add fresh fruit and other flavorings to taste.
Benefits
Greek yogurt is not just a low-fat protein source. The live cultures in yogurt can benefit your immune and digestive systems, according to AskDrSears.com. Choose a yogurt that notes active or live cultures on the label. The best quality yogurts should contain only milk and active cultures. Some yogurt manufacturers pasteurize the end product, killing the beneficial bacteria in the yogurt.
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