Sugar Free Yogurt
~ A Healthy Option ~

A warm welcome. Are you wondering what sugar free yogurt is? ..... And is it really sugar free? What about sugar substitutes?

Homemade Sugar Free Yogurt

These are common questions. You do have options depending on how calorie conscious you are and how important a whole food diet is to you.

Types of sweeteners:

Artificial Sweeteners
Natural Refined Sweeteners
Natural Unrefined Sweeteners
Natural Sugar Free Yogurt



First off, generally if the label of the yogurt brand says "sugar free" it means none of the following sweeteners been added.....


  • white sugar
  • white sugar products
  • brown sugar
  • syrup
  • molasses
  • glucose
  • honey
  • fructose


... Just so you know, there is sugar in plain yogurt.  It occurs naturally as:

  • milk sugar (lactose) from dairy milk
  • fruit sugar (fructose), if fruit is added

Okay, so what if you like and want a sweeter taste but you don't want a bunch of calories?


Sugar Free Options

sugar free

Eating sugar free yogurt doesn't mean you have to give up the sweet taste. Here's what's available....


1. Artificial Sweeteners

These are manufactured sweeteners. They add sweetness without the calories. Below are some common ones you'll find on labels.


  • sucralose (Spenda)
  • aspartame (Equal, NutraSweet)
  • saccharin (SugarTwin, Sweet'N Low)


The advantage of artificial sweeteners is they don't contain calories.  But there may be a downside....

Questions have been raised about the safety of eating artificial sweeteners, especially aspartame.

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2. Natural Refined Sweeteners (Sugar Substitutes)

Sugar alcohols are derived from sugar. They're commonly used as sweeteners in the food industry. This type of sweetener can be found in sugar free yogurt


  • xylitol
  • mannitol
  • sorbitol


An advantage of sugar alcohols is in the calorie count..... they contain fewer calories than sugar. Another advantage is they don't cause dental cavities.

If you're diabetic, be aware sugar alcohol does affect blood sugar levels.

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Natural Unrefined Sweeteners

A better option, if you're concerned about eating whole foods, are natural unrefined sweeteners...... even though they are sugars.

They all contain calories, except for stevia.  But used sparingly, yoghurt sweetened this way will still be healthy and low calorie.

Natural unrefined sweeteners are healthy (in moderation).  In fact honey is classed as a super food by health experts.


  • stevia - from the stevia plant.... contains ZERO calories and no carbs
  • maple syrup (1 tablespoon=50 calories)
  • agave syrup (1 tablespoon=60 calories)
  • brown rice syrup (1 tablespoon=75 calories)
  • honey (1 tablespoon=64 calories)


Besides the ones listed above, many other natural sweeteners can be used.  Fruit is a great way to sweeten up that bowl of curd.

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Yogurt Without Sweeteners?

Besides reading the nutritional chart of the label, check the ingredients list. This often provides information not shown on the nutritional chart. Here's why.....

Sugar free doesn't mean a sweetener hasn't been added. Artificial and refined sweeteners are used in manufacturing yogurt.  Lots of other sugar free foods too.

That leaves you the naturally healthy, nutritious, sugar free option of......


Plain Natural Yogurt

Yogurt in its natural state contains only milk and yogurt culture. You don't have to worry that sugar or sugar substitutes have been added. We try to eat living whole foods (unprocessed, in natural state) whenever we can.

Try making yogurt at home or buy it plain at the store. But....

....... maybe the taste of natural yogurt doesn't appeal to you. My daughter says, "it tastes gross".

Okay, but many foods complement its flavor. You'll find some healthy tips farther down on how to naturally flavor plain sugarfree yogurt.


Homemade "Sugar Free" Yogurt

Homemade yogurt is a great option because you control the ingredients. It's that simple.

MILK + YOGURT CULTURE = SUGAR FREE YOGURT



fresh blueberries


What's On Top?

Add a healthy topping to a bowl of plain yogurt.



Sweet Toppings

fruit or berries, fresh or frozen, with or without a squeeze of lemon
granola
1 Tablespoon pure strawberry jam (50 calories)
1 Tablespoon honey (64 calories)
1 Tablespoon pure maple syrup (50 calories)



Chutneys and Salsas

1 Tablespoon mango chutney (40 calories)
1 Tablespoon salsa (10 calories)



Dried Toppings

Oatmeal Cinnamon
1 Tablespoon unsweetened coconut, shredded (37 calories)




The yogurt diet lists more ways to enjoy plain, sugar free yogurt. Come back soon and browse for new and interesting recipes.

Bon appetit!



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What Will Help You Make Yogurt?

powdered yogurt culture handy in cupboard
starter kit (culture, thermometer, mason jar)
audio (mp3) instructions
video on how to make yogurt
all of the above
no yogurt culture
no milk
no thermometer
no way to incubate
afraid yogurt won't turn out
no time
all of the above
under 18
18 to 29
30 to 39
40 to 49
50 to 59
60 to 69
over 70

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