Top 6 low-sugar dairy products that won't hurt your waistline

Which products contain little sugar

Greek yogurt

Dietitian Eliza Whitaker says that fat-free or low-calorie Greek yogurts are high in protein and lower in saturated fat. They are a great substitute for sour cream and can easily be added to various dishes and snacks to increase protein and calcium intake.

Protein in dairy products is essential for growth, immunity, tissue repair, and hormone production. Studies show that regular consumption of dairy products has a positive effect on muscle mass in middle-aged and older adults.

This is particularly important because muscle mass decreases with age, which is linked to reduced physical function.

Greek yogurts also contain probiotics, which support gut health and help reduce inflammation and bloating.

Kefir

Kefir is a nutrient-rich fermented dairy product with many health benefits.

It is high in probiotics and has anti-inflammatory properties. Kefir can reduce the production of several pro-inflammatory proteins in the body, helping to lower inflammation and the risk of complications caused by viruses.

One glass of plain kefir contains 7 g of natural sugar and 10 g of protein.

Cottage cheese

One cup of low-fat cottage cheese contains 9 g of natural sugar and 24 g of protein.

Protein is used in the body to build and maintain muscles, produce enzymes and hormones, support the immune system, and regulate fluid and electrolyte balance.

It also provides satiety and may help maintain a feeling of fullness longer. Moreover, increasing protein intake beyond the recommended daily limit can help maintain a healthy weight.

Milk

Milk is one of the most nutritious and balanced products. It contains protein, carbohydrates, and dietary fat.

One cup (225 ml) of 1% milk contains about 8 g of protein and 12 g of sugar, as well as calcium, vitamin D, and potassium. Potassium in dairy products supports heart health, ensures proper hydration and fluid balance, and helps prevent hypertension, stroke, and kidney stones.

Low potassium intake can increase the risk of developing type 2 diabetes.

Ricotta cheese

Ricotta is a soft cheese made from the whey left over after the production of other cheeses, such as mozzarella.

It naturally has a low sugar content, making it a great choice for those who want to reduce sugar intake while enjoying a rich, creamy texture.

One serving of low-fat ricotta cheese contains 12 g of protein and 6 g of natural sugar.

Hard cheeses

Hard cheeses such as cheddar, Swiss, and Parmesan are also excellent low-sugar dairy options that can be enjoyed regularly.

They undergo a longer aging process during which most of the lactose is broken down. This not only makes them suitable for people with lactose intolerance but also lowers their sugar content.

Hard cheeses contain protein and calcium, as well as other essential nutrients like phosphorus and vitamin A.

Daily dairy intake recommendations

One serving of dairy is approximately:

• 1 cup (200–250 ml) of milk or kefir
• 150–200 g of yogurt
• 50 g of hard cheese
• 100 g of cottage cheese

Why it's important to follow the recommended intake:

• Dairy is a main source of calcium, vitamin D, protein, and phosphorus
• It supports strong bones and teeth, and maintains the nervous system and muscle mass
• Excess dairy, especially full-fat, can lead to high cholesterol

This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.