Any plain Greek yogurt with no added sugar will still list some sugar on the nutritional label, anywhere between 6 and 12 grams, depending on the brand and size of the container. What that represents is the natural sugar found in milk, called lactose.
Sugar and carbohydrates
“Greek has a lower amount of sugar (around 5-8 grams, compared to 12 or more grams) than the regular yogurt, while still having the high levels of vitamins and minerals,” Ewoldt says. Greek yogurt also contains about half the carbohydrates of regular varieties.
Protein-packed, low-fat Greek yogurt can be a good choice for people following a diabetes diet plan.
Reduced/Low-fat/Light natural yoghurts such as Chobani, Farmer's Union, Black Swan, Jalna, Brownes and Mundella. No-Added Sugar and No-fat (Diet) yoghurts such as Yoplait Forme Zero, Nestle Soleil and Tamar Valley No-Added Sugar.
Try greek yogurt
The fewer carbohydrates in Greek yogurt can help to keep blood sugar levels stable while its higher protein content can keep you feeling fuller, for longer. Some research even suggests that higher protein diets can help people with diabetes better manage their blood sugar.
Eating just one Chobani yogurt per day will result in 8 ½ pounds of excess sugar consumed every year.
Low-fat, and fat-free dairy foods like Chobani® yogurt are part of a recommended healthy eating pattern that provides an excellent source of protein, a balance of good fats, and a host of naturally occurring essential vitamins and minerals.
16g sugar per 5.3oz. *Chobani® Less Sugar Greek Yogurt: 10g sugar per 6oz; similar yogurts without sugar substitutes: avg. 18g sugar per 6oz.
If you have diabetes, look for Greek yogurt or Icelandic yogurt (also called skyr). During preparation of these, some of the whey is removed, leaving behind a thick, protein-rich product with fewer carbs than other types of yogurt. They also have lower levels of lactose (around 5%) than other yogurts.
Siggi's Plain Greek Yogurt
While not certified organic, all of Siggi's products are made with non-GMO ingredients and without artificial sweeteners or colors. Siggi's plain 0% milkfat yogurt contains 15 grams of protein and 4 grams of naturally occurring sugar from lactose.
Greek yoghurt is generally considered the most nutritious option when it comes to yoghurts. Due to the way it is made, it is naturally higher in protein, which makes it a great addition to breakfast, leaving you feeling satisfied throughout the morning.
Consuming one to two cups of lowfat Greek yogurt daily can be a healthy addition to your diet without making it difficult to maintain your weight.
“Yogurt is associated with decreased inflammation, decreased insulin resistance and it may prevent type 2 diabetes,” Dr. Hu says. Nutrition researchers believe yogurt's anti-inflammatory power comes from the probiotics it contains, but that has yet to be confirmed with rigorous trials, he says.
Chobani is an American food company specializing in strained yogurt. The company was founded in 2005 by Hamdi Ulukaya, a Turkish Kurd businessman. Chobani sells thick, Greek yogurt with a higher protein content than traditional yogurt and is one of the main companies to popularize this style of yogurt in the US.
Chobani® Less Sugar* Greek Yogurt is made with only natural, non-GMO ingredients, and never any thickeners, preservatives, or artificial sweeteners. When it comes to sweetness, palates are varied. At Chobani, a single ingredient like sugar never diminishes the great nutrition in our naturally nutrient-dense yogurts.
Chobani® | Zero Sugar* We took the sugar out of the milk to create a first-of-its-kind dairy snack with zero sugar*, using filtered milk and natural fermentation methods.
Avoid any yogurt that lists sugar as the first ingredient. Using the grams of sugar listed on the label as a guide, a standard 5.3 oz individual container of yogurt should contain no more than 18 grams of sugar, and ideally less than 13 grams.
Try to eat more of the following: oats, pasta, rice (particularly basmati or brown varieties), wholemeal, granary and rye breads, wholegrain cereals (e.g. Shredded Wheat, Weetabix, Porridge, Branflakes), wholegrain crackers, fruit, vegetables and salad, beans and pulses e.g. lentils, butter beans, kidney beans.
“Carrots are considered a nonstarchy vegetable, along with options such as broccoli and lettuce,” Ficek says. “These foods are safe for people with diabetes to eat at each meal without worry that glucose levels will spike.”