Yogurt

If you're a newbie to carb-cutting, you may think that all animal products are low-carb or even carb-free. But you'd be mistaken. Lactose is a natural sugar found in dairy products. Yogurt, which is made by fermenting milk, needs sugar to keep the fermentation going. Because the friendly bacteria in yogurt eat the sugar, there is less of it in the final product, but some remain. Because some of the lactose-containing liquids are squeezed away, Greek yogurt has fewer carbohydrates. Low-fat variants also include slightly more carbohydrates.

Four grams of total and net carbohydrates are found in a half-cup of plain Greek yogurt. Five grams of total and net carbohydrates are found in a half-cup of normal plain yogurt. And nine grams of total and net carbohydrates are found in a half-cup of nonfat plain yogurt. Flavored yogurts, with added fruit, sugar, or other sweeteners, can have a high carb load. For example, the total and net carbohydrates in a half-cup of strawberry nonfat Greek yogurt are 15 grams; and 30 grams of total and net carbohydrates are found in 2/3 cup of low-fat vanilla-flavored regular yogurt.