I get A LOT of questions about yogurt…even the plain Greek yogurt has too much sugar for me. I know I am extreme, but my clients are usually desperate to get healthy or lose weight, so here are the facts:
Naturally fermented (homemade) yogurt that doesn’t contain gelatin (yes, many store brands have gelatin) has a carbohydrate called lactose that is converted to lactic acid. This is what makes yogurt sour tasting and causes the protein to curdle which makes the liquid into a solid. Eating lactate as opposed to lactose doesn’t raise insulin or interfere with ketosis.
1/2 cup of homemade naturally fermented yogurt has about 5 to 11 grams of carbs. Always avoid naturally fermented yogurts made from fat-free or low-fat milk (which will increase the carb count and create a larger spike in insulin due to no insulin-lowering response that fat creates). Non-fermented cottage and ricotta cheeses should be used in moderation.
This is a photo of PLAIN yogurt, no sweetness added at all and it has 17 grams of carbohydrates, which turns into 4.25 tsp of sugar in your blood! “normal” blood sugar is 1 tsp of sugar!
If you want to learn more about how to take baby steps to health and why you may not be losing weight on “low carb”, check out my Metabolism Class Video. It is only $25. CLICK HERE for the video.
Instead of yogurt for your protein smoothie or an addition to the “Healthified” Granola…try Coconut Milk Kefir (plain, not vanilla! lol). It has fewer calories than yogurt or skims milk, and only 3 grams of sugar (versus 9 for plain yogurt…yogurt is high in lactose, which we slowly lose the enzyme after childhood to break this down…” lactose intolerance”). It also has 10 live and active cultures for good bacteria. Feeding your body delicious fermented foods and drinks is a great way to boost your brain-body connection. Did you know that the health of your intestines affects your moods, behavior, and brain health?
Our moods are directly correlated to the intestinal flora of our gut…the The nervous system actually come from the gut to the brain (in the pasted they thought it was the other way). The first thing I recommend for my clients who are dealing with depression or low moods is a quality bifidobacteria. To read more on how to beat depression without the side effects of prescription drugs, check out Secrets to Controlling Your Weight Cravings and Mood.
Yoplait Yogurt = 175 calories, 35 carbs, 28 sugar, 0 fiber (more sugar than a KIT KAT!)
Plain Greek Yogurt = 120 calories, 17 carbs, 10 sugar, 1 fiber
Coconut Milk KEFIR = 70 calories, 6 carbs, 3 sugar, 3 fiber
Can you tell us where to buy coconut milk kefir or do we have to make it?
I found it at my local grocery store.
Hello Maria,
I would like to make kefir from dairy milk. I understand that the enzymes in the kefir “eat” the sugar (lactose)in the milk. Does this process, then, create a lower sugar content in the milk and make it low carb?
No. It doesn’t.
What about making yogurt from half and half? 2 Tbsp half and half has 1 g carb, 1 g sugar. So 1/2 cup of homemade yogurt would be 4 g carbs, correct?
Yep!
But dairy increases insulin in many of my clients.
I know I am late to this post, but So Delicious discontinued their Coconut Milk Kefir. 🙁
Bummer!
Does the use of sour cream cause a similar effect?
Only if sensitive to dairy as sour cream doesn’t have sugar like yogurt. 🙂
Maria, I found that chobani plain has only 9 carbs and 6 grams of sugar per cup. Break that down to 1/2 serving or even 1/4 serving, would that be terrible?😬
It is dairy which I often recommend cutting out.