1. The Secret Low Carb Luxury
Low carb fanatics usually look at the package or a carb counter book for every food carbohydrate count. Yogurt carb counts are misleading because of the way the government standardizes food labeling. They count all the calories remaining after water, protein and fat and call them carbohydrates. For yogurt, buttermilk and kefir count just two grams of carbohydrate for every half cup. The reason is that lactic acid bacteria disintegrates most of the milk sugar, or lactose in the fermenting process. Dr. Jack Goldberg, author of the "GO Diet." determined this phenomenon in his lab and low carbers have been eating plain yogurt ever since. Yogurt is a good choice for a low carb diet because it repopulates healthful bacteria in your body and is a good source of calcium.
2. Jazz It Up
Some people like eating plain yogurt. When you select yogurt for a low carb diet, you need to start with this kind. The yogurt will not have fruit on the bottom or any blend of fruit. The best yogurt for a low carb diet is organic, live culture yogurt found in a health food store or grocery store. Add some sucralose or other artificial sweetener to tame the tart taste. Add some strawberries, blueberries or raspberries and blackberries. A low carb favorite is to blend in some unsweetened, processed, Dutch cocoa and some sweetener. Add a keylime extract and sweetener to make a mock keylime mousse. Don't ever cook the yogurt or you will ruin the live cultures.
3. Low Carb Convenience
Several companies have come out with low carbohydrate yogurt. Buy yogurt for a low carb diet at your local grocery store in a variety of flavors. Make sure to check the labels to see that you are truly buying a low carb yogurt. If the sweetener is Splenda or aspartame, you are probably safe. Any yogurts that have added fiber are not low carb.
4. Home Grown Live Cultures
You can even make your own yogurt if you are feeling adventurous with a store-bought yogurt maker. Make some yogurt cheese with the plain yogurt by lining a strainer with a coffee filter and setting the yogurt in it and refrigerate overnight. The longer it drains, the firmer the yogurt cheese will be. Use it to spread on low carbohydrate bread or vegetables. Mix it with spices for a kick. For the best treat, make some low carb frozen yogurt in a frozen yogurt machine with artificial sweetener.
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