You might be surprised to see yogurt on this list. After all, yogurt is packed with protein, and its sugars are naturally occurring, thanks to the milk used to make it.
But the sugar content depends on what kind of yogurt you buy. For example, flavored yogurt typically contains sweeteners, and fruit-on-the-bottom varieties often have more added sugar than the amount that occurs naturally in the fruit itself.
“Read the ingredients. If sugar is in the top three ingredients, leave the item on the shelf,” says Erin Palinski-Wade, RD, CDCES, founder and owner of the New Jersey–based Vernon Center for Nutrition and Wellness.
And be aware that sugar can go by more than 60 names, including cane juice and corn syrup, on ingredient lists.
What to Eat Instead
Opt for plain yogurt, rather than flavored or fruit-on-the-bottom varieties.
If you’d like to jazz it up, you can add your own mix-ins.
“Cinnamon, fresh fruit, pureed berries, unsweetened applesauce, toasted and unsalted nuts, and seeds are all great additions to provide flavor without added sugar,” says Lori Zanini, RD, CDCES, who’s based in Dana Point, California.
You can also use yogurt and fresh fruit to make a breakfast smoothie, or eat yogurt alongside savory foods like breakfast (or dinner) tacos in place of sour cream.
