How to Flavor Yogurt and Reduce Sugar Content

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Yogurt is a healthy and tasty addition to a diet. But some brands and flavors are high in carbs and sugar. Flavor yogurt and reduce sugar by shopping smartly and making simple additions.

How to Flavor Yogurt and Reduce Sugar Content
(Sarah Vantassel/Demand Media)

Things You'll Need

  • Plain yogurt
  • Fresh fruit
  • Sugar alternatives
Step 1

Read labels when you are yogurt shopping to check for sugar and carb content. Beware of yogurt with -ose words listed near the top of the ingredients list, such as sucrose, lactose, fructose, glucose. These are alternative names for sugar. Content should be 12 grams or less in a six-ounce container, indicating no sugar has been added other than what is naturally a part of the yogurt-making process.

Sarah Vantassel/Demand Media
Step 2

Opt for plain or Greek yogurt. These may seem less palatable, but they tend to be lower in sugar. Greek yogurts can run about 7-9 grams of sugar in a six-ounce serving. Use alternative sources to easily add some sweetness and flavor.

Sarah Vantassel/Demand Media
Step 3

Add natural sweeteners. Enhancers such as stevia and honey can add some sweetness and flavor without creating a high sugar count. Artificial sweeteners are also a possibility.

Sarah Vantassel/Demand Media
Step 4

Add a tiny pinch of spices for a hint of flavor. Try cinnamon, nutmeg or allspice.

Sarah Vantassel/Demand Media
Step 5

Use flavor extracts. A couple of drops vanilla, maple, banana, coconut or chocolate can provide a touch of sweetness and flavor.

Sarah Vantassel/Demand Media
Step 6

Stir in some fresh fruit. Often, fruits in commercially-prepared yogurts are in some kind of syrup, which means added sugar. Get the same flavor and nutrition with less sugar by using fresh berries or cut up bananas or apples. Sprinkle in some unsweetened granola for texture and enhanced taste.

Sarah Vantassel/Demand Media

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Tips & Warnings

  • Greek yogurt is also a good choice because it is higher in protein, which fills you up.

References

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