PLAIN GREEK YOGURT
Nonfat or low-fat plain strained Greek-style yogurts are high in protein and are lower in saturated fat. It’s a great substitute for sour cream and can easily be added to a variety of meals and snacks to increase protein and calcium intake.
KEFIR
Kefiris a nutrient-dense, fermented dairy product offering several scientifically backed health benefits. It is rich in probiotics and also has anti-inflammatory properties.
COTTAGE CHEESE
It’s delicious. And it can be used in many unique ways. Another versatile, low-sugar dairy product is cottage cheese. One cup of low-fat cottage cheese contains 9 grams of natural sugar and 24 grams of protein.
MILK
Milk is one of the most nutrient-dense and balanced foods there is. It contains protein, carbohydrates and dietary fat. (Unless you buy skim milk, of course.)
RICOTTA CHEESE
Ricotta cheese is naturally low in sugar, making it a great choice for those looking to reduce their sugar intake while still enjoying rich and creamy textures.
HARD CHEESES
Hard cheeses like Cheddar, Swiss and Parmesan are also excellent low-sugar dairy options that can be enjoyed regularly. They undergo a longer aging process that breaks down most of their lactose.
UNSWEETENED SOYMILK
Soymilk is a plant-based, lactose free, high calcium, and dairy-free alternative to cow’s milk.
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