Most “healthy” diets say dairy is “off limits.” That’s because the majority of dairy products are loaded with fat and sugar. However, there are low-sugar dairy options that are jam-packed with protein and other nutrients. Here are six of your best options.
- Plain Greek Yogurt
Nonfat or low-fat plain strained Greek-style yogurts are high in protein and are lower 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 Eliza Whitaker, M.S., RDN, a registered dietitian and medical nutrition advisor at Dietitian Insights. Protein in dairy is important for growth, immunity, tissue repair, and hormone production. Studies show that regularly consuming dairy products positively impacts muscle mass in middle-aged and older adults. That’s especially important because muscle mass declines with age, which is linked to reduced physical function.
- Kefir
It’s time to pour yourself a glass of this probiotic sip. “Kefir is a nutrient-dense, fermented dairy product offering several scientifically backed health benefits,” says Julia Trifan, M.S., RD, a research dietitian 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 proinflammatory proteins in the body, helping decrease inflammation and reduce the risk of complications from viruses, Trifan explains.5
One cup of plain kefir contains 7 grams of natural sugar and 10 grams of protein.
Try it by itself or use it as the base of a smoothie.
- Cottage Cheese
“Another versatile, low-sugar 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 immune system function, and fluid and electrolyte balance. “It’s also satiating and can leave you feeling full for longer. Plus, increasing protein intake above the recommended daily allowance may be beneficial for maintaining a healthy weight,” Whitaker adds. You can calculate how much protein you need to eat every day using our handy tool.
- Milk
Milk is one of the most nutrient-dense and balanced foods there is. 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 calcium, vitamin D, and potassium.”Potassium found in dairy products supports heart health, adequate hydration and fluid balance and helps prevent hypertension, stroke and kidney stones. Low potassium intake may contribute to impaired glucose tolerance and increase the risk of developing type 2 diabetes,” says Whitaker.
While the sugar content might seem high, all of the sugar in milk is from naturally occurring lactose, and there are no added sugars in unflavored milk.
- 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 rich and creamy textures.
Ricotta cheese is made from whey, the liquid by-product of cheese production, so it only has small amounts of lactose, the natural sugar found in milk. Ricotta is also packed with high-quality protein and calcium. One ½-cup serving of low-fat ricotta cheese has 12 grams of protein and 6 grams of natural sugar.
Incorporating ricotta into your diet can enhance both sweet and savory dishes, adding nutritional value without the extra sugar.
- Hard Cheeses
Hard cheeses like Cheddar, Swiss, and Parmesan are also excellent low-sugar dairy options that can be enjoyed regularly. They undergo a longer aging process that breaks down most of their lactose. This not only may make them suitable for individuals with lactose intolerance, but it also makes them lower in sugar. 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 like phosphorus and vitamin A. They make a great addition to many meals and can be added to fruit or crackers to make a balanced snack.
