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- Yogurt isn't typically considered low-carb.
- TWO GOOD Greek lowfat yogurt, however, has 3 grams of carbs and 2 grams of total sugar per serving, so keto and low-carb dieters are loving it.
- It comes in flavors like vanilla, strawberry, peach, blueberry, and mixed berry.
Whether you've gone keto or are just trying to cut back on carbs or sugar, you probably knew going into it that you'd have cravings for your old favorites ( read: 🍕 🍟 🍩 🍭) for a little bit. What you might not have anticipated, though, was how much you'd miss daily meal staples like yogurt.
Sadly, most yogurts—even plain, unsweetened ones—often don't fit into eating plans that restrict carbs or sugar. But there’s a new option that might just work for your diet: TWO GOOD Greek lowfat yogurt. It tastes great, is packed with protein, and, most importantly, has less sugar than most yogurts you’ll find on the shelf. Skeptical? Here’s the scoop.
Wait, yogurt has carbs?
Yogurt is a protein source, but that's not the only thing that's in it. “Dairy foods like yogurt naturally contain a balance of protein, fat, and carbohydrates,” says registered dietitian Rebecca Ditkoff, who personally isn't a proponent of keto but believes cutting back on carbs can be beneficial for certain people. “The carbohydrates come from a naturally occurring sugar that’s unique to milk, called lactose.” How many carbs depends on the type of yogurt and how it was processed.
Sugar | Carbs | Protein | |
Plain regular low-fat yogurt* (5.3 oz) | 11 g | 11 g | 9 g |
Plain Greek low-fat yogurt* (5.3 oz) | 5 g | 6 g | 15 g |
TWO GOOD | 2 g | 3 g | 12 g |
Source: USDA*, Danone North America**
A cup of plain regular low-fat yogurt, for example, has about 17 grams of carbs. Greek yogurt, clocks in a bit lower with about 9 grams of carbs for the same serving size. As for flavored yogurts? Those have extra sugar in the form of fruit or added sweeteners, which drive their carb count even higher.
To put things into perspective, Ditkoff says keto, which she calls a "an extremely low carb diet," often tells dieters to consume no more than 30 grams of carbs per day. So, yeah, most yogurts are out for people trying to eat less carbs and sugar.
So, what makes TWO GOOD different?
When Danone North America set out to create TWO GOOD, they wanted to develop a yogurt with less sugar than what has been available in the past. To make this happen, they cut the concentration of sugar in the milk right off the bat. (Exactly how they did this is a trade secret.) Then this milk is combined with live active cultures to make yogurt, a process that further breaks down the remaining sugar.
Then, it's strained like other Greek yogurts—only way slower which removes most of the remaining sugar and reconcentrates the protein. A touch of stevia adds some sweetness.
The result is a mild, creamy yogurt with 2 grams of total sugar, 3 grams of carbs, 12 grams of protein, and 80 calories per 5.3-ounce serving. TWO GOOD comes in flavors like vanilla, strawberry, peach, blueberry, and mixed berry.
They’re pretty darn tasty on their own, but if you want to add some crunch or extra healthy fats (keto is allllll about the fat and TWO GOOD only has 2 grams of it, btw), try stirring in a few tablespoons of walnuts, macadamia nuts, hemp seeds, or chia seeds.
👆🏽 Remember: You should always consult your physician or other health care professional before starting a diet or any other weight loss program to determine if it is right for your needs.
This article was created by Women's Health for Two Good
