Need a low-sugar dairy option thats jam-packed with protein and other nutrients?
You have quite a few options.
Most dairy products contain some sugar because lactoseaka milk sugaris a sugar.
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However, naturally occurring lactose is considered a natural sugar.
After all, sweetened dairy products are one of thetop sources of added sugar in our diet.
If youre looking to reduce your intake of added sugar, you dont have to give up dairy.
Instead, opt for unsweetened dairy foods that are free of added sugar.
That way youll get all of the protein and bone-fortifying and muscle-growing nutrients minus the sweet stuff.
Here are six dairy foods that are low in sugarand delicious ideas for incorporating them into your routine.
Health Benefits of Dairy
Most dairy products contain all three macronutrients: protein, carbohydrates and fat.
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.
Thats especially important because muscle mass declines with age, which is linked to reduced physical function.
Dairy also provides many essential vitamins and minerals.
Another standout micronutrient in dairy?
Theres a lot of internet chatter claiming that dairy is inflammatory, with recommendations to avoid it.
However, theres evidence that eating dairy may helpreduce inflammation.
Low-Sugar Dairy Foods You Should Be Eating
1.
Whats more, yogurt containsprobioticsthat support gut health.
Probiotics can help reduce inflammation and bloating and promote regular bowel movements, says Conlon.
Kefir
Its time to pour yourself a glass of this probiotic sip.
Kefir is rich in probiotics and also has anti-inflammatory properties.
And it can be used in many unique ways.
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.
Its also satiating and can leave you feeling full for longer.
Heres how to calculatehow much protein you oughta eatevery day.
Try ourCottage Cheese Snack Jar with Fruitor thisLight & Airy Whipped Cottage Cheese.
Milk
Milk is one of the most nutrient-dense and balanced foods there is.
It contains protein, carbohydrates anddietary fat.
(Unless you buy skim milk, of course.)
Ricotta is also packed with high-quality protein and calcium.
One 12-cup serving of low-fat ricotta cheese has 12 grams of protein and 6 grams of natural sugar.
A good recipe to start with is ourLemon-Berry Ricotta Toast.
They undergo a longer aging process that breaks down most of their lactose.
Hard cheeses also provide protein and calcium, along with other essential nutrients like phosphorus and vitamin A.
Enjoy plain varieties of strained Greek-style yogurt, cottage cheese, kefir, ricotta, milk and hard cheeses.
Then, read up on the health benefits ofeating dairy every day.
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Rizzoli R.Dairy products and bone health.Aging Clin Exp Res.
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FoodData Central.Plain Unsweetened/Unflavored Greek Nonfat Yogurt.
2021;133:110974. doi:10.1016/j.biopha.2020.110974
U.S. Department of Agriculture.
U.S. Department of Agriculture.
FoodData Central.Cheese, cottage, lowfat, 2% milkfat
U.S. Department of Agriculture.
U.S. Department of Agriculture.
FoodData Central.Cheese, parmesan, grated.
