A woman eating yogurt and berries from a glass
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Top No-Added Sugar Yogurt For Diabetics

Yogurt could be a nutritious part of any diet if it weren’t for all the hidden sugar that so many of them have! Choose a no added sugar yogurt for all the flavor and health benefits without the blood sugar spike with these top brands. 

A woman eating yogurt and berries from a glass

If you have type 2 diabetes, you’ve likely worried about whether or not you can eat yogurt and still manage your blood sugar. With what seems like hundreds of brands and types of yogurt on supermarket shelves, it can be confusing to know which one to pick. While one may be beneficial to your health, the one next to it can have as much added sugar as ice cream! 

I’ve picked the top no-added sugar yogurts on the market today so that you can confidently enjoy yogurt again without worry it will send blood sugar soaring. 

How to choose a yogurt that’s good for diabetes

Not all yogurt is a good choice when you’re trying to manage your blood sugar, but luckily many are. A few things you’ll want to pay attention to when choosing a yogurt are the protein, fat, and carbohydrate content. While all yogurt will contain some carbohydrates from the natural sugar found in milk, many have added sugar to enhance the flavor. 

Yogurt in a plastic cup with a spoon against the pink background

Yogurt can have as much as 20 grams or more of added sugar per serving! No matter the probiotics or other health benefits that yogurt may have, that much sugar in a single serving will likely lead to blood sugar spikes. 

The USDA recommends less than 12 teaspoons, or 50 grams, of added sugar per day for an adult who eats a 2,000 calorie diet.  Eating too much sugar can cause quick spikes in blood sugar, leading to fatigue, mood swings, and overall high blood sugar levels which can lead to complications down the road. 

Carbohydrates

When looking at a food label on yogurt, start by reviewing the total carbohydrates. This number includes both digestible and indigestible carbohydrates, such as fiber. Be sure to pay attention to the serving size as well. The total carbohydrate listed is per serving, so if you are eating out of a multi-serving container, you will need to take that into consideration.

All yogurt will contain a source of carbohydrate since yogurt contains the natural sugar lactose. Outside of that, any additional carbohydrate will likely come from a source of added sugar, which you will see reflected under ‘Total Carbohydrates’ in the ‘Added Sugar’ section of the food label. If a yogurt is sweetened with a sugar alcohol like erythritol is also considered a carbohydrate but won’t affect your blood sugars. So you can subtract these out of the total carbohydrate like you would with fiber when determining the net carb content of your yogurt.

Fat

The amount of fat in yogurt can change the same way it does with milk. For dairy yogurts, you’ll often see the fat content displayed on the label as  “whole,” “low-fat,” or “non-fat.” The more fat that the yogurt has, the more calories it will contain.  Fat adds nine calories per gram, while protein and carbohydrates have only four calories per gram. 

Yogurt in a cup with blueberries and corn flex

You may want to ask yourself these questions when choosing a yogurt:

  • Am I including other fat sources with my yogurt, such as nuts, nut butter, or seeds?

Suppose you’re adding granola or stirring peanut butter into your yogurt. In that case, you’re likely getting a satisfying amount of fat from healthy unsaturated fats, and non-fat or low-fat yogurt is a good choice.

  • Am I limiting the amount of saturated fat in my diet? 

Most of the fat in dairy yogurt is saturated fat. The USDA recommends less than 10% of calories come from saturated fat.  For a 2000-calorie diet, this would be less than 22 grams in a day.

  • Am I looking to stay full for more than 1 hour after eating yogurt as a snack?

If you’re just having a yogurt cup for a snack and have to wait more than an hour until the next time you eat, choosing a whole or low-fat yogurt can help increase satisfaction and keep you feeling full for a longer amount of time than compared to a non-fat yogurt.

Protein

Just like the carbohydrates and fat in yogurt can vary, so can the protein. The amount of protein in a single serving of yogurt can range from 1 gram to 20 grams or more. In many cases, the protein content changes based on the type of yogurt. Traditional yogurt and many plant-based yogurts often have the least protein, while Greek yogurt and skyr typically have more. 

Choosing a yogurt that has more protein can be helpful when managing your blood sugars. Pairing protein and fat with sugar and other carbohydrates helps slow down the release of sugar into the bloodstream. Protein also helps keep you full longer and builds lean muscle mass, which increases metabolism and keeps you feeling strong.  

Types of Yogurt

Greek yogurt in a blue cup against the white background

There are so many kinds of yogurt to choose from without even considering the flavors! Each type has many similarities, but some differences can change the texture, taste, and nutrition. Common types of yogurt you’ll see are traditional, Greek, skyr, and plant-based alternatives. 

Traditional Yogurt

Traditional dairy yogurt can be made using whole, 2 percent, or skim milk. The texture is often on the “runnier” side since the whey and lactose stay in the yogurt. Traditional yogurt can be unsweetened, sweetened, and have fruit or other add-ins mixed in. Since it’s unstrained, it will have more carbohydrates from natural sugars and less protein than the strained varieties like Greek and skyr.  

Greek Yogurt

Greek yogurt is much thicker than traditional yogurt since it’s been strained to remove most of the liquid whey and lactose. The process of straining removes some of the carbohydrates and keeps the protein intact. Greek yogurt is often higher in protein and lower in carbohydrates than traditional yogurt. 

Skyr

Skyr originates from Icelandic roots and is similar in texture to Greek yogurt. One of the key differences between the two is the fat content. Skyr is made with skim milk, so while Greek yogurt can have any level of fat in it, skyr will always be fat-free. Some skyr brands, like Icelandic Provisions, are made using specific heirloom cultures that make it extra unique. 

Plant-Based Yogurt

There are several dairy-free yogurts to choose from, including almond, cashew, oat, soy, and coconut yogurts. Plant-based yogurt is often lower in protein unless it’s had protein added to it. When plant-based yogurt is made from coconut or cashew, it can also be higher in fat than traditional or Greek yogurt made with lower fat milk. 

9 No-Added Sugar Yogurt Brands You Need To Try

Chobani Complete

Chobani complete strawberry yogurt

Type: Greek

Net Carbs: 12 grams
Protein: 15 grams 

Fat: 2.5 grams

This Greek-style yogurt is thick, creamy, and lactose-free. Unlike many other yogurts, it’s also a good source of fiber, with 3 grams of soluble fiber from chicory root. There’s no added sugar, but it’s still sweet-tasting with fruit puree, monk fruit extract, and stevia. 

There are no additional specific probiotics added, but the cultured low-fat milk provides billions of gut-healthy good guys on its own. Any flavor of the Chobani Complete yogurt would make a satisfying snack or addition to breakfast.

Forager Unsweetened Vanilla Bean Cashewmilk Yogurt 

Two packages of Forager vanilla bean cashewmillk yogurt

Type: Plant-based

Net Carbs: 8 grams
Protein: 3 grams 

Fat: 7 grams

A dairy-free yogurt alternative, this unsweetened cashew milk yogurt has subtle natural sweetness from the coconut cream and vanilla bean. Coconut cream helps give this yogurt some body and thickness while also adding 7 grams of satisfying fat. While this yogurt is low in carbohydrates, it’s also low in protein, with only 3 grams per serving. This may not be enough if you aren’t eating it along with another protein source. 

Wallaby No-Added Sugar Greek Yogurt 

Wallaby organic strawberry Greek yogurt against the white background

Type: Greek

Net Carbs: 9 grams
Protein: 11 grams 

Fat: 5 grams 

Wallaby is an Australian-inspired yogurt with a line of no-added sugar Greek yogurts, including 3 flavors: vanilla, peach, and strawberry. All of the no-added sugar yogurts are made with whole milk. Instead of using sugar alcohols or another non-nutritive sweetener, Wallaby yogurt uses fruit to add a natural sweetness. It also has added probiotic strains in addition to the natural cultures to increase the probiotic effect of the yogurt. 

Oikos Triple Zero

Oikos triple zero Greek yogurt on against the light grey background

Type: Greek

Net Carbs: 7 grams
Protein: 15 grams 

Fat: 0 grams

Oikos Triple Zero yogurts boast no added sugars, fat, or artificial sweeteners. This Greek yogurt is thick and creamy and has 15 grams of protein per serving.  It’s sweetened with stevia and uses natural vegetable juice concentrate for rich colors. With zero grams of fat and only 7 grams of net carbs, you can easily add granola, nuts, seeds, or fruit to this yogurt for a satisfying and filling snack or breakfast.

LAVVA

Original Lavva dairy-free yogurt against the bright background

Type: Plant-based

Net Carbs: 9 grams
Protein: 2 grams 

Fat: 11 grams 

Lavva yogurt blends coconut, cassava, and plantains with the Pili nut for a thick and creamy plant-based yogurt.  The combination of added probiotics and the natural prebiotics found in Lavva yogurt make it a great dairy-free gut healthy choice. With no added sugar or artificial flavors, it’s naturally sweetened and flavored with fruit. While low in carbs, it’s the highest on the list for fat, with 11 grams per serving and one of the lowest in protein. 

Chobani  Zero Sugar

Chobani blueberry zero sugar yogurt pack

Type: Greek

Net Carbs: 1 gram
Protein: 11 grams 

Fat: 0 grams 

The award for yogurt with the least net carbs goes to Chobani Zero Sugar! This Greek yogurt is sweetened with allulose, a natural low-calorie sweetener, as well as small amounts of stevia and monk fruit extract. Six different strains of probiotics are added to this yogurt, making it an excellent option for improving and diversifying your gut bacteria. 

Cocoyo

A pack of Cocoyo yogurt against the white background

Type: Plant-based

Net Carbs: 7 grams
Protein: 3 grams 

Fat: 6 grams

Cocoyo plant-based yogurt was created by GT’s (the makers of a popular Kombucha brand) and claims to have 100 billion living probiotics per serving. It’s made with dairy-free cultures and raw coconut for a creamy vegan yogurt alternative. It’s flavored and sweetened with fruit juice and stevia. With only 90 calories and low carb and protein content, you can easily add this to your snack or breakfast for a daily dose of probiotics. 

Maple Hill Organic Cream on Top Yogurt, plain

Maple hill organic yogurt on the wooden surface against the green background

Type: Traditional

Net Carbs: 8 grams
Protein: 5 grams 

Fat: 7 grams 

It doesn’t get much simpler than Maple Hill’s cream on top yogurt! The only ingredients included are whole milk along with live and active cultures.  This traditional yogurt is creamy and tangy. You can add your own fruit purees to flavor it how you like or enjoy it plain if that’s your thing! 

Siggi’s non-fat Icelandic Skyr, Plain

Siggi's skyr yogurt against the white background

Type: Skyr

Net Carbs: 6 grams
Protein: 16 grams 

Fat: 0 grams

Siggi’s non-fat plain yogurt isn’t really yogurt, it’s skyr, an Icelandic variety of yogurt.  This skyr is high in protein, thick, creamy, and contains only non-fat milk along with live and active cultures. With only 6 grams of net carbs, this makes a fantastic base for a parfait using fruit, nuts, and granola. Siggi’s also has a low-sugar low-fat flavored skyr line containing 4 grams or less of added sugar. 

Are you looking for more foods that are good for diabetes? Check out these posts to find the best choices for you! 

The Best Low Carb Pasta Alternatives

The Best Low Carb Breads for Diabetics

The bottom line on no-added sugar yogurt 

When choosing the best yogurt to help manage your diabetes, there are a few things you’ll want to keep in mind. The net carbs, protein, fat, and of course, the flavor is important to consider when choosing yogurt for your snack or breakfast. Selecting one of these yogurts is a great way to get a dose of probiotics and other excellent nutrients in your diet without all the extra sugar in some yogurts. 

Have you tried any of these yogurts? What one are you excited to try next? 

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