The U.S. Department of Agriculture recommends most adults consume 3 cups of milk or equivalent dairy per day. Dairy provides you with multiple vitamins and minerals, along with protein. Most dairy products contain some carbohydrates, as well. Consider the nutritional implications of skipping dairy to lower your carb intake before changing your diet.
Carbohydrates in Dairy
Carbohydrates are a macronutrient that provides the body with energy. The carbohydrates in dairy products come primarily from lactose, a naturally occurring sugar. Although some diets classify carbs as a dietary no-no because they contribute to weight gain, you need to consume some carbohydrates for proper organ functioning. The Institute of Medicine recommends between 45 and 65 percent of your daily calories come from carbohydrates.
Amounts
A cup of milk or ricotta cheese contains 13 g of carbohydrates. A cup of plain yogurt contains 11 to 19 g of carbs. High in protein, cottage cheese provides just 6 g of carbs per cup. Hard cheese, such as cheddar and parmesan, contain only trace amounts of carbs per 1 oz. Softer cheeses, including cream, feta and blue, contain slightly more, but most are very low in carbohydrates with 0.6 to 1.2 g per 1 oz.
Nutrition
Dairy products are a source of calcium and phosphorus, which both support strong bones. Dairy products also contain all the amino acids your body needs to make a complete protein to promote muscle retention and growth. Dairy products have potassium to promote fluid and mineral balance and vitamin D, which helps with calcium absorption, cell growth and immunity. Although cheese is low in carbohydrates, many versions are high in saturated fat. Too much saturated fat can increase your risk of developing heart disease.
Considerations
The fruit and sugar in flavored yogurts results in a product with up to 47 g of carbohydrates per cup. If you avoid dairy due to its carb content, you should seek out other sources of calcium. Canned fish with bones and leafy greens are lower carb options. Ask your health care provider about taking a calcium supplement to ensure you meet your daily requirements.
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