How to Get Dairy on a Low-Carb Diet

Reducing or eliminating carbohydrates is a popular dieting method, but as with any diet, it is important to ensure you get the sufficient vitamins and minerals your body needs to function. According to the National Institutes of Health, calcium helps the heart, muscles and nerves to function properly, as well as helping to develop and strengthen bones. Dairy-based products, such as milk, cheese, cream and yogurt can be high in carbohydrates, but there are lower-carb alternatives available.

Instructions

• 1

  Avoid dairy products that pack a large punch of carbohydrates, such as milk, which according to USDA, can have up to 12 carbohydrates per 1-cup serving. Condensed sweetened milk should also be completely removed from your diet, as it contains 166 carbohydrates per 1-cup serving.

• 2

  Choose hard cheeses, such as Swiss or cheddar cheese, which, according to Everyday Health, pack a lot of calcium, but not as many carbohydrates per serving as their softer counterparts. The USDA reports that cheddar cheese has half the number of carbs than richer options like feta or blue cheese, which have up to 3 carbohydrates per ounce.

• 3

  Opt for yogurts that do not contain extra fruit or flavorings that will increase the carbohydrate count; a low-fat yogurt with little or no sugar added is a good option. Greek yogurt, which has been strained more than regular yogurt, is another great low-carb alternative to get your dairy fix.

• 4

  Pay close attention to the labels on foods. By comparison shopping, you'll find varying levels of carbohydrates in different types of yogurts, cheeses and other dairy products. Find products that will cater to your low-carb lifestyle, but still allow you to eat the foods you love.