If you’ve ever eaten a spoonful of flavored yogurt, you know how sweet it can be.
Most dairy products contain some sugar because lactose, which is milk sugar, is a sugar. However, natural lactose is considered a natural sugar. But some types of dairy products – yogurt, ice cream, kefir, cottage cheese – may also contain added sugar if they are flavored. After all, sweetened dairy products are one of the main sources of added sugar in our diet.
If you plan to reduce your intake of added sugar, you don’t have to give up dairy products. Instead, choose unsweetened dairy foods that are free of added sugar. This way, you get all the protein and bone-strengthening and muscle-growing nutrients minus the sweet stuff. Here are six dairy products that are low in sugar—and delicious ideas for incorporating them into your routine.
Health benefits of dairy products
Most dairy products contain all three nutrients: protein, carbohydrates, and fat. Protein in dairy products is important for growth, immunity, tissue repair and hormone production. Research shows that regular consumption of dairy products has a positive effect on muscle mass in middle-aged and older adults. It is especially important because muscle mass decreases with age, which is associated with reduced physical activity.
Dairy products also provide many essential vitamins and minerals. “Dairy products are an excellent source of micronutrients that support bone health, including calcium, vitamin D, and phosphorus,” says Kerry Conlon, MS, RD, a nutritionist specializing in gastrointestinal diseases and disorders.
Another prominent micronutrient in dairy? Potassium. “Potassium found in dairy products supports heart health, adequate hydration and fluid balance, and helps prevent high blood pressure, stroke and kidney stones.” Low potassium intake can contribute to impaired glucose tolerance and increase the risk of developing type 2 diabetes,” says Eliza Whitaker, MS, RDN, registered dietitian and medical nutrition consultant at Dietitian Insights.
There is a lot of internet chatter claiming that dairy is anti-inflammatory, with advice to avoid it. However, there is evidence that eating dairy products can help reduce inflammation. “The only reason one should avoid dairy is if they have a milk protein allergy or lactose intolerance, and even people with lactose intolerance can still enjoy some dairy products,” says Conlon.
Low sugar dairy foods you should eat
1. Greek yogurt
Fat-free or low-fat plain Greek-style yogurt is high in protein and low in saturated fat. “It’s a great substitute for sour cream and can easily be added to a variety of meals and snacks to increase protein and calcium intake,” says Whitaker.
What’s more, yogurt contains probiotics that support gut health. “Probiotics can help reduce inflammation and bloating and promote regular bowel movements,” says Conlon.
Research suggests that consumption of yogurt and other fermented dairy products is associated with a reduced risk of colorectal cancer, breast cancer, and type 2 diabetes, along with improved bone, gastrointestinal, and cardiovascular health.
One container (150 grams) of unsweetened, nonfat Greek yogurt contains 5 grams of natural sugars and 15 grams of protein. Rather than buying flavored yogurt, blend your favorite fresh fruit at home to add fiber and vitamins, like we do in our Strawberry Greek Yogurt.
2. Kefir
It’s time to pour a glass of this probiotic sip. “Kefir is a nutrient-dense, fermented milk product that offers a variety of scientifically supported health benefits,” says Julia Trifan, MS, RD, research nutritionist at Children’s Hospital Los Angeles.
Kefir is rich in probiotics and also has anti-inflammatory properties. According to research, kefir can reduce the production of several anti-inflammatory proteins in the body, helping to reduce inflammation and reduce the risk of complications from viruses, explains Trifan.
One cup of regular kefir contains 7 grams of natural sugar and 10 grams of protein. Try it on its own or use it as a smoothie base, like in this Raspberry-Kefir Power Smoothie.
3. Cottage cheese
It’s in fashion. It’s delicious. And it can be used in many unique ways. “Another versatile, sugar-free dairy product is cottage cheese,” says Whitaker. One cup of low-fat cottage cheese contains 9 grams of natural sugar and 24 grams of protein.
Protein is used in the body for muscle building and maintenance, as well as enzyme and hormone production, proper functioning of the immune system and fluid and electrolyte balance. “It’s also satiating and can keep you feeling full for longer.” In addition, increasing protein intake beyond the recommended daily allowance can be beneficial for maintaining a healthy weight,” adds Whitaker. Here’s how to calculate how much protein you need to eat each day.
Try our Fruit Cottage Cheese Snack Jar or this light and airy Whipped Cottage Cheese.
4. Milk
Milk is one of the most nutritious and balanced foods available. It contains protein, carbohydrates and dietary fat. (Unless you buy skim milk, of course.)
One 8-ounce glass of 1% milk provides about 8 grams of protein and 12 grams of sugar and provides both calcium and vitamin D.
Although the sugar content may seem high, all the sugar in milk comes from natural lactose and there is no added sugar in unflavored milk.
5. Ricotta cheese
Ricotta cheese is naturally low in sugar, making it a great choice for those looking to reduce their sugar intake while still enjoying its rich, creamy texture.
Ricotta cheese is made from whey, a liquid byproduct of cheese production, so it contains only small amounts of lactose, a natural sugar found in milk. Ricotta is also packed with high-quality protein and calcium. One ½ cup serving of reduced-fat ricotta contains 12 grams of protein and 6 grams of natural sugar.
Including ricotta in your diet can enhance both sweet and savory dishes, adding nutritional value without added sugar. A good recipe to start with is our Lemon-Berry Ricotta Toast.
6. Hard cheeses
Hard cheeses like cheddar, Swiss, and Parmesan are also great low-sugar dairy products to enjoy regularly. They go through a longer aging process that breaks down most of their lactose. This can not only make them suitable for individuals with lactose intolerance, but also makes them less sugary. A 1-ounce (about ¼ cup grated) serving of parmesan contains 8 grams of protein and 0 grams of sugar.
Hard cheeses also provide protein and calcium, along with other essential nutrients such as phosphorus and vitamin A. They are a great addition to many meals and can be added to fruit or crackers to make a balanced snack.
The Bottom Line
Dairy products are an excellent source of protein, calcium, vitamin D and other nutrients. Although dairy products contain lactose, a sugar that occurs naturally in milk, you can easily find sugar-free dairy products to include in meals and snacks. Enjoy the usual varieties of Greek-style yogurt, cottage cheese, kefir, ricotta, milk and hard cheeses. Then read up on the health benefits of eating dairy every day.
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