Do you feel overwhelmed by all of the choices when browsing the yogurt aisle at the grocery store? There seem to be endless choices, but how do you know which is the best choice for a low carb yogurt that will be both delicious and blood sugar-friendly?

This blog post will dive into how to pick the best low carb yogurt with a list of our 6 favorite low carb yogurt options.

Some of the links below contain affiliate links. This means that if you click on a link and purchase a product, I may get a small commission at no cost to you. 

What is Low Carb Yogurt?

The amount of carbs in yogurt can vary greatly. We consider a yogurt with 9 or less grams of carbs per serving to be low carb yogurt.

Let’s explore the difference between regular yogurt, Greek yogurt, and Icelandic yogurt (Skyr).

Regular Yogurt: This is the classic yogurt you might be familiar with. It’s made with milk that’s been cultured with bacteria. It has a thin, runny consistency and a mild, tart flavor. Regular yogurt can vary in terms of protein, sugar, and fat content depending on the brand and type (whole milk, low-fat, fat-free, etc.).

Greek Yogurt: Greek yogurt is made by straining away the liquid whey from regular yogurt. This process results in a thicker, creamier texture and a higher concentration of protein. Greek yogurt is generally lower in sugar than regular yogurt, although flavored varieties may have added sugar. It can come in fat-free, low-fat, or whole milk varieties.

Skyr (Icelandic Yogurt): Skyr is a type of yogurt originating from Iceland. It’s similar to Greek yogurt in terms of protein content and thickness, but it has a slightly different production process that results in an even thicker texture and a milder, less tangy flavor. Skyr is typically fat-free, but some brands may add cream.

Due to the straining process in Greek and Icelandic yogurt, these options are generally lower in carbohydrates and lactose than regular yogurt.

Benefits of Low Carb Yogurt for Diabetes Management

Low carb yogurt leads to a smaller rise in blood sugar compared to regular yogurt with more carbohydrates.

In addition, Greek and Icelandic yogurt are great for promoting satiety and reducing cravings. Protein, which is typically higher in low-carb yogurt, slows down digestion. This slower digestion can help prevent blood sugar spikes by gradually releasing glucose into the bloodstream.

Some studies suggest that certain probiotics in yogurt may improve gut health, which may be indirectly linked to better blood sugar management. Please note that more research is needed to confirm this connection.

On March 1, 2024 the FDA announced a qualified health claim for yogurt and reduced risk of type 2 diabetes. This means that the evidence is limited but promising, for yogurt consumption and a reduced risk of type 2 diabetes. This allows yogurt manufacturers to include a specific statement on their labels, like: “Eating yogurt regularly, at least 2 cups (3 servings) per week, may reduce the risk of type 2 diabetes”.

Choosing the Right Low Carb Yogurt

The next time you are browsing the yogurt aisle, check the food labels of a few yogurts and compare the serving sizes and carbohydrate content. Since those of us with diabetes already have a higher risk of heart disease, we recommend choosing low-fat or fat-free options when possible.

Alternative yogurt options like coconut milk-based yogurt or cashew-based yogurt are available for those with dairy restrictions.

Creative Ways to Enjoy Low Carb Yogurt

For the lowest carb options, consider opting for plain, unsweetened yogurt to avoid added sugars. You can then add your own spin on it to spruce it up. Here are some ideas:

Flavor Boosters

• Spices: Add a sprinkle of cinnamon, nutmeg, or ginger for a warm and fragrant touch.
• Extracts: Vanilla, cake batter, almond, or peppermint can add sweetness without the sugar.
• Citrus Zest: Freshly grated lemon, orange, or lime zest adds a bright and refreshing flavor.
• Coffee: A drizzle of cold brew coffee or a sprinkle of espresso powder can create a delicious mocha-inspired yogurt.

Nutrient-Packed Toppings

Fruits 

Adding fruit is a great way to add sweetness to your yogurt.

• Berries: Blueberries, raspberries, strawberries, and blackberries are low in carbs and packed with antioxidants and fiber.
• Sliced fruits: A few slices of grapefruit or kiwi can add a refreshing touch and some vitamin C.

Nuts and Seeds 

Nuts and seeds are a wonderful way to add some crunch while also adding protein, fiber, and healthy fats.

• Almonds: Almonds are an excellent source of healthy fats, protein, and fiber.
• Walnuts: Walnuts are rich in Omega-3 fatty acids and antioxidants.
• Chia Seeds: Chia seeds are high in fiber, protein, and healthy fats.
• Flax Seeds: Ground flax seeds are another great source of fiber and Omega-3 fatty acids.
• Pumpkin Seeds: Pumpkin seeds are packed with zinc and healthy fats.
• Sunflower Seeds: Sunflower seeds are rich in vitamin E and healthy fats.

Sweeteners (sugar-free)

• Stevia: Stevia is a natural, calorie-free sweetener. Consider adding some Stevia simple syrup if you already have a batch whipped up!
• Monk Fruit Sweetener: Monk Fruit Sweetener is another natural, calorie-free sweetener.
• Erythritol: Erythritol is one of the most commonly used types of sugar alcohols. It is found naturally in certain fruits such as grapes and pears and is produced commercially through fermentation of corn starch. It is about 30-40% less sweet than sugar and contains only 6% of the calories of sugar. 

Creative Parfait Ideas

Consider making a delicious parfait using plain yogurt. Some of our favorite flavor creation ideas include:

• Tropical Delight: Plain yogurt, sliced mango, chopped pineapple, a sprinkle of toasted coconut flakes, and a drizzle of stevia simple syrup.
• Berry Burst: Plain yogurt, mixed berries, a sprinkle of chia seeds, and a squeeze of lemon juice.
• Nutty Crunch: Plain yogurt, chopped almonds, walnuts, and a drizzle of sugar-free maple syrup.
• Pumpkin Spice: Plain yogurt, a sprinkle of pumpkin pie spice, chopped walnuts, and a drizzle of stevia.
• PBJ: Plain yogurt, sliced strawberries, and a drizzle of peanut butter.

Smoothies

• Add plain low carb yogurt to smoothies to boost the protein content and add a creamy texture.

Top 6 Low Carb Yogurt Brands

Let’s dive into our top picks for flavored, low carb yogurt. We did not include any of the plain yogurts on this list as generally all plain yogurt will be low in carbs.

• Ratio Protein Yogurt – Contains 170 calories, 4 grams fat, 8 grams carb, 3 grams sugar, 0 grams added sugar, 25 grams protein. This is the highest protein option on the list. You will be full for hours after eating this thick, creamy yogurt!

• Chobani Zero Sugar – Contains 60 calories, 0 grams fat, 5 grams carb, 0 grams sugar, 0 grams added sugar, 12 grams protein. This is the lowest calorie option and although it is only 60 calories, it still tastes great.

• Two Good – Contains 80 calories, 2 grams fat, 4 grams carb, 2 grams sugar, 0 grams added sugar, 12 grams protein. Another great choice for those who enjoy a thicker, Greek style yogurt.

• Oikos Pro 20 g – Contains 140 calories, 3 grams fat, 8 grams carb, 3 grams sugar, 0 grams added sugar, 20 grams protein. Oikos has several different options when it comes to low carb yogurt. This variety has 5 more grams of protein per serving compared to the Triple Zero variety.

• Dannon Light and Fit – Contains 80 calories, 0 grams fat, 9 grams carb, 7 grams sugar, 3 grams added sugar, 12 grams protein. We love that you can find Dannon Light and Fit yogurt at virtually any grocery store and there are many different flavor options. They also leave some room in the cups to add toppings – how thoughtful!

• Yoplait Protein – Contains 100 calories, 1.5 grams fat, 5 grams carb, 3 grams sugar, 0 grams added sugar, 15 grams protein. If you are not a huge fan of thicker Greek or Icelandic yogurts, this is a great option for you! It is closer to the texture of regular yogurt and hardly had any impact on my blood sugar.

Conclusion

Low carb yogurt, combined with other strategies, can be a part of a healthy diet that supports blood sugar control for people with diabetes. As a registered dietitian, I often recommend low carb yogurt as a potential tool to support blood sugar management for those with diabetes. 

To create a personalized plan that incorporates low-carb yogurt and other effective strategies, schedule a session with me or another Registered Dietitian via Nourish! We can help you navigate food choices, portion control, and create a delicious and sustainable approach to managing your diabetes in a way that works for you.