Proponents claim that low carb diets are a quick way to lose weight. Many advocates, including Dr. Robert Atkins, author of "The Atkins' New Diet Revolution," claim that carbs increase insulin production in the body, which leads to weight gain. Although low-carb plans vary in the types of foods permitted and restricted, you can usually eat yogurt if you are limiting your carb intake, depending on the ingredients and nutritional content. Consult with a health professional prior to making any dietary changes. Eating a diet that is very low in calories and carbs may incur health risks such as weakness, lethargy, dizziness and nausea.
Benefits of Yogurt
Yogurt is a source of protein, essential for the growth, development and maintenance of muscle mass. Muscle has a higher metabolic rate than fat, meaning it can burn more calories even while you're at rest to assist in weight loss efforts. Furthermore, yogurt is a source of bone-building calcium that can help protect against and prevent muscle weakness and osteoporosis.
Low-Carb Yogurt
Although yogurt may be a healthy food, it depends on the type of yogurt you are purchasing. Many yogurt brands are high in sugars, calories, fats and unnatural ingredients such as additives and preservative. Read nutrition labels carefully and select only those yogurts that are high in protein, low to moderate in fats and low in carbohydrates, particularly with no added sugars. Companies may add sugars and syrups to yogurt to increase flavor, texture and appeal. Added sugars cause blood sugar levels to fluctuate resulting in energy crashes and increased sugar cravings. When buying a pre-made low-carb drink made with yogurt, read the ingredients list first. When making your own home-made drink, use a low-carb yogurt.
Yogurt Drinks
Low-carb drinks, or protein drinks, are marketed today as a healthy alternative to high-sugar, processed foods such including soda pop, candy bars, cookies and cakes. Low-carb drinks can be prepared with yogurt to make a low-carb yogurt drink that is high in protein, satisfying and tastes good. Many low-carb yogurt drinks may yogurt as an additional ingredient to other base ingredients such as milk, or as an alternative to milk. Prepare a homemade yogurt drink by blending a 1/2 cup low-fat milk, 1/2 cup low-sugar, plain yogurt, frozen berries and protein powder.
Alternative Yogurts
People seeking low-carb yogurt drinks may be limited as most drinks will contain dairy-based cow's milk yogurt. This is not suitable for people who avoid animal products including dairy for ethical reasons, vegetarians, vegans as well as people who are lactose intolerant or have allergies to milk proteins. There are dairy-free yogurts available today, including those made from soy or coconut milk. These may be available in natural food health stores or make your own at home by adding a dairy-free yogurt to a blended drink. Ensure dairy-free yogurts are still low in sugars, opting for plain varieties over flavored.
References
- "Complete Idiot's Guide To Total Nutrition, Fourth Edition": Joy Bauer, M.S., R.D., C.D.N.; 2005
- "The Eat-Clean Diet Recharged!"; Tosca Reno; 2009
- Mayo Clinic: Weight Loss: Low-Carb Diet
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