We have been told repeatedly that milk and other dairy products are healthy and to get at least 3 servings per day. But before you reach for that yogurt in your fridge, you should know that dairy has natural sugars known as lactose, and depending on the type, there are varying amounts of carbohydrates.
Carbohydrates and sugar are known to increase insulin levels so your yogurt may be spiking your blood sugars.
For instance, in order to make fat free milk taste better (the fat is what makes food flavorful), sugar is added. In fact, fat free milk is usually recommended for treatment of hypoglycemia (low blood sugars under 70 mg/dL) because it contains so much more sugar than full fat milk.
Flavored yogurt usually has added sugars, especially the fat free varieties or ones with added flavorings/fruits. Yogurt naturally has carbohydrates so when selecting one, pick one higher in protein with no added sugars which is lower in carbohydrates such as unsweetened, plain Greek yogurt.
As seen in the table below, plain NON-FAT yogurt has 4 times the amount of carbohydrates compared to plain FULL FAT Greek yogurt. Also, the full fat version will keep you fuller for longer. You can add in your own fresh or frozen fruit toppings.
