One of the things I have been asked about quite often is what I think about the yogurt subtraction or yogurt on a low carb diet. I see a lot of benefit supporting the positive bacteria that resides in one’s gut. They certainly help with digestion and making sure you get the most nutrition out of the food you eat. Two of the primarily bacteria one should look that they contain are L-Acidophilus and lactobacillus.
So how many carbs can you subtract from the label’s nutrition fact label. This depends on two factors:
* Does the product’s label list that they “contains active yogurt cultures” or was it simply made with them? If it was simply made with them, the listed carb counts is likely correct.
* How long was the yogurt allowed to ferment before the cooling process slowed the process of eating the lactose carbohydrates?
According to Jack M. Goldberg, Ph.D., and Dr. Karen O’Mara, most commercial yogurt with live cultures has 7 to 8 grams of carbohydrate per cup at the time of nutritional analysis, but that that amount will continue to slowly diminish over time, even after purchase. He also says that by the time the carbohydrate decreases to about 4 to 5 grams per cup, the amount stabilizes because so much lactic acid has been produced that the bacteria go dormant.
Another way to reduce the carbohydrate count, make Greek yogurt by allowing the whey to drain out or be strained out through cheesecloth.
Low Carb Yogurt links:
Kroger’s Carbmaster Yogurt
Dannon Carb Friendly Light n’ Fit
Greek Yogurts (Full Fat)