Most dairy products contain some sugar because lactose—aka milk sugar—is a sugar. However, naturally occurring lactose is considered a natural sugar. But some varieties of dairy products—yogurts, ice cream, kefir, cottage cheese—might also contain added sugars if they’re flavored. After all, sweetened dairy products are one of the top sources of added sugar in our diet.
If you’re looking to reduce your intake of added sugar, you don’t have to give up dairy. Instead, opt for unsweetened dairy foods that are free of added sugar. That way you’ll 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 sugar—and 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. That’s especially important because muscle mass declines with age, which is linked to reduced physical function.
Dairy also provides many essential vitamins and minerals. “Dairy is a fantastic source of micronutrients that support bone health, including calcium, vitamin D and phosphorus,” says Kerry Conlon, M.S., RD, a dietitian specializing in gastrointestinal diseases and disorders.2
