The South Beach Diet, created by cardiologist Dr. Arthur Agatston, encourages the intake of foods with healthier mono-unsaturated fats while limiting the consumption of unhealthy trans fats and saturated fats. Dairy foods are an important part of this diet, especially for women who need calcium-rich diets to avoid bone loss. Dairy products are a good source of protein, which is central to the South Beach Diet. If you're beginning this diet, there are several dairy foods you may consume during phase 1.
Cheese
Cheeses consumed during phase 1 of the South Beach Diet should be fat-free or low-fat varieties, having less than 6 g of fat per ounce. Low-fat options include American, cream cheese, cheddar, cottage cheese -- 2 percent fat or less -- as well as Parmesan, provolone, string cheese, mozzarella, ricotta, feta and Swiss cheese. Reduced-fat shredded cheeses are allowed and dairy-free cream cheese substitute may also be consumed. Full-fat cheeses must be avoided on the South Beach Diet, including Camembert, brie and full-fat cream cheese.
Milk
Fat-free, 1 percent or skim milk are the optimal dairy options in the South Beach Diet, along with low-fat goat's milk and fat-free or low-fat powdered milk. Full-fat milk is to be completely avoided due to the high-fat content. According to KidsHealth, skim milk contains the same nutritional value as that of whole milk and is healthier because the fats are taken out.
Yogurt
Sugar-free and fat-free yogurt must be opted for during phase 1 of the South Beach Diet, as well as low-fat plain yogurt. Yogurt is filling and is a rich source of protein and calcium. According to the U.S. Food and Drug Administration, sweetened and flavored yogurt is packed with calories. Therefore, the South Beach Diet does not allow consumption of sweetened or frozen yogurt.
Soy Milk and Tofu
Soy milk is a healthy source of protein but full-fat soy milk should be avoided. Low-fat, plain soy milk should be opted for instead as this is healthy and contains lesser calories. Soft, low-fat or light tofu may also be consumed in phase 1.
References
- MayoClinic.com: South Beach Diet
- American Dietetic Association: The South Beach Diet Supercharged, by Arthur Agatston, MD, with Joseph Signorile, PhD
- Medical News Today: What Is The South Beach Diet? What Are The Benefits Of The South Beach Diet?
- KidsHealth: Questions and answers; Does skim milk provide the same vitamins and minerals as whole milk
- U.S. Food and Drug Administration: How to Understand and Use the Nutrition Facts Label
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