Milk And Yogurt Counts As What?

milk factoryMilk and Yogurt are a staple in my diet, especially for breakfast. A bowl of yogurt with fresh fruit is a good light breakfast for those mornings when I’m not really hungry or I’ve slept late. (You know us retired folks can do that sometimes.)

Milk and yogurt are full of calcium and protein but we should eat the fat-free, low-fat and reduced-fat varieties for better health. These have less saturated fats and lower cholesterol that the whole milk varieties. I know, the whole milk kind tastes better…….BUT!

So how do milk and yogurt fit into our diet?

Fat-Free (skim) or low-fat (1%) milk and yogurt

Each of these servings contains 12 grams carbohydrate, 8 grams protein, and 0-3 grams fat and 100 calories.


                                                                               Serving Size

Milk, buttermilk, acidophilus milk, Lactaid                      1 cup

Evaporated milk                                                              1/2 cup

Yogurt (plain or flavored with a

low-calorie sweetener, 6 0z)                                          2/3 cup



Reduced-fat (2%) milk and yogurt:

Each serving from this list contains 12 grams of carbohydrate, 8 grams protein, 5 grams fat and 120 calories.


                                                                                Serving Size

Milk, acidophilus milk, Lactaid                                          1 cup

Yogurt (plain, 6 oz)                                                          3/4 cup


Whole milk and yogurt:

Each serving here contains 12 grams of carbohydrate, 8 grams protein, 8 grams fat and 160 calories. As you can see the fat content and calories are increasing.


                                                                                 Serving Size

Milk, buttermilk, goat’s milk                                              1 cup

Evaporated milk                                                                1/2 cup

Yogurt (plain, 8 oz)                                                           1 cup


Then we have the Dairy-like Foods

Chocolate milk (fat-free)   1 cup

  (1 fat-free milk + 1 carbohydrate)


Chocolate milk (whole)     1 cup

(1 whole milk + 1 carbohydrate)


Smoothies (flavored, regular)     10 oz.

(1 fat-free milk + 2 1/2 carbohydrates)


Soy milk (regular, plain)     1 cup

(1 carbohydrate + 1 fat)


Yogurt with fruit (low fat, 6 oz)   2/3 cup

(1 fat-free milk + 1 carbohydrate)


What kind of milk to you like to drink or use in your cooking? Did you notice that there was no mention of almond milk? After researching almond milk, I found that it isn’t really milk, so it isn’t included in the dairy section here.

Please let us know how you fit milk and yogurt into your diet. What is the fat content of the dairy products you drink and eat and how they affect your sugar levels.



Nutritional facts provided by Lilly Diabetes.

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