Yogurt has an abundance of beneficial nutrients including protein, calcium, vitamin D, B12, magnesium, and potassium. Try adding orange or apple juice to fresh brewed iced tea, or stir some pureed berries or pineapple into plain yogurt or oatmeal. Purees can be added directly to a large container of yogurt or stored in a mason jar in the refrigerator for up to 7 days. Subscribe to our Newsletter right now to be updated. It’s certainly better than those commercial brands in the store that add obscene amounts of sugar, not to mention gelatin and flavorings, to their products. This warm spice has a touch of sweetness and easily stirs in, enhancing your bowl of yogurt.  By July 2018, brands are required to list added sugars on containers in addition to naturally occurring so that consumers can easily make educated decisions about what they want to buy for themselves and their families. Some options include fresh fruits (especially soft and juicy ones that will blend with the yogurt, such as ripe blackberries or strawberries), brown sugar, white sugar, jam, jelly and honey. While there are less refined forms of sugar you can add to yogurt like raw honey, agave, coconut sugar, and maple syrup, these are all sources of calories, sugar, and very few nutritional benefits. Make sure the fruit is nicely chopped or smashed. prunes are much more than a constipation cure, Giving Our Kids a Taste for Fruits and Vegetables, Tex-Mex Vegetarian Stuffed Peppers (High Protein), 10 Ways to Sweeten and Flavor Yogurt WITHOUT Added or Artificial Sugars. Choose plain yogurt when possible and always read the label to find out if sugar has been added. Stir very well, until the granules dissolve. © Copyright ©2019 Jennifer Hunt Nutrition. Add more, if desired.  Some studies show that it also may help fight inflammation and possibly improve heart health.  After noticing an abundance of sweet potatoes in the fridge that needed to be used, I decided to try mashing some into yogurt.  Try out this recipe from Registered Dietitian Sally Kuzemchak at Real Mom Nutrition. Taste your yogurt to determine whether it is sweet enough for your taste.  It barely takes any attention! But every once in a while I like to have vanilla. You can also add fruit to smoothies and yogurts to further sweeten them up. Stir in 1 tbsp. Anything above 6g will be added sugar, generally in the form of fruit puree, juice concentrates and sugar," she says.  Your blueberry goodness can be stored in the refrigerator for 5-7 days. You won’t miss the sugar and the sky is the limit to what you can stir up! So, the simple way to sweeten the yogurt is by stirring through a half a teaspoon to a teaspoon of stevia or your keto sweetener of choice. Sweet potatoes are practically exploding with nutrition and flavor! This syrup thickens in the fridge. The addition of 1 tablespoon of nuts or nut butter to yogurt adds 50-90 calories and healthy fat that will help keep you full for longer.  Once frozen, place in an air-tight ziplock bag and remove a cube as needed.  It doesn’t mean we must be sugar-phobic but it certainly does NOTHING to improve our health and only causes more cravings for sugar and spikes in our blood glucose. Yogurt.  I first tried this out about a year ago when my 1 year-old daughter was having some challenges with constipation, but prunes are much more than a constipation cure, they are incredibly sweet and rich in minerals. Low-Fat vs Full-Fat Yogurt can be made from whole, low-fat or fat-free milk. When the yogurt is plain, it will taste tangy and like sour cream almost.  Either way, the yogurt is better for it! Morgan O'Connor has been writing professionally since 2005.  And, especially when paired with some fruit, it turns into the perfect bite hitting all the notes for sweet, savory, and tangy. Plain-yogurt consumers often say they add sweeteners, such as jam or honey to their yogurt. The low carb yogurt options are usually more sour than heavily and artificially sweetened yogurt. As a general rule, in any 100g of yogurt, the first 5g of sugar listed is the milk sugar (lactose) found naturally in the milk used to make the yogurt. I prefer it to sugar because it's a low-glycemic sweetener, and it's sweeter than sugar so I use less than 1 teaspoon. Select the sweetener you wish to use in your yogurt. And fruit purees are even more of a good thing, since the fruit's fiber is still included. You really do not need a lot, a little bit goes a long way here. The consumer yogurt-sweetening behavior. Some nut butters are very loose and stir in well, while others are a little thick. I was going through way too much jam doing it this way, so I have since perfected making large batches of homemade yogurt flavored with sugar …  I have even been caught grabbing a spoonful by itself but… NO GUILT… it’s just blueberries!  Creamy mashed banana yogurt is the perfect breakfast pairing for healthy carbohydrate, protein, and fat.  But, most brands also add sugars OR artificial sweeteners (like sucralose, acesulfame potassium, etc) to sweeten them. Because plain yogurt has a slight tang, brands doctor up their yogurt to make them more appealing to the masses. I thought I'd share my quick list of "add-ins" that help me enjoy eating plain yogurt. This jam has a softer set whick makes it great for stirring into plain yogurt.  One serving of a banana has virtually no fat, about 2 grams fiber, 60 calories and 15 grams carbohydrate. In fact, you can substitute this plain yogurt for sour cream in recipes!  A large banana is actually 2 fruit servings so when adding to yogurt, use ¼-½ of a large banana.  Even just ½ cup of mashed sweet potato provides over 3 grams fiber and more than 100% of your daily needs for Vitamin A.  According to the Office of Dietary Supplements, there are no other plant foods (fruits or vegetables) that provide as much vitamin A as sweet potatoes!  These sweet jewels are jam-packed with vitamin A, Vitamin C, copper, manganese, B-6 and B-5. How about stirring in the leftover fruit salad from last night’s dinner?  There are few things easier than mashing banana in a bowl and stirring in yogurt for an on-the-go breakfast! Place it in large bowl. Add a drop or two of vanilla extract to your plain yogurt and sweeten it with a bit of jam, jelly, preserves, chocolate syrup, honey, agave nectar, molasses, or maple syrup.  I developed this idea recently after looking for another creative way to help my daughter eat more nutrient dense foods.  While a few sprinkles of cinnamon in your yogurt won’t be a magic cure, it certainly is worth incorporating into meals, particularly yogurt, for great flavor and a hint of sweetness. Repeat until the plain yogurt is sweetened to your taste. The fruit will defrost, and when it does, it’ll also release some of its natural juices. Fruit juices are a clever, easy way to sweeten some of our favorite dishes without using too much of those pesky added sugars. I have been trying to cut back on artificial sweeteners too, so I eat my yogurt plain most of the time, but I have found a few things that can make it taste much better without the added sugar.  Here are 10 creative and easy ways to transform boring yogurt into a flavorful treat! Curious to try making your own crock pot applesauce? Add fresh strawberries to make your own strawberry-banana yogurt. I use agave nectar to sweeten plain Greek yogurt.  We usually bake several sweet potatoes each weekend and eat them during the week. There are lots of way to eat yogurt: You can include it in a smoothie or use it to replace oil in recipes for many baked goods. Scrape some of the seeds into the plain yogurt and stir thoroughly. In France, for example, 50% of consumers sweeten plain yogurts prior to consumption. But I know that not everyone enjoys the taste of plain, nonfat yogurt. Since yogurt is made from milk, it contains a naturally occurring form of sugar called lactose. STEP 2: Add 1/4 cup of your favorite fruit on top. There are many ways to sweeten and flavor the yogurt. How to Sweeten Food Without Sugar From sweet potato to vanilla, here are 8 ways to sweeten food with sugar!  The little bit of fat actually tames the tartness, making it more appealing for many. Start with 1/2 teaspoon of ranch powder, stir, and taste. I usually make strawberry jam, but also do blueberry, raspberry, and mango. Make sure to avoid any brands that include sugar, high fructose corn syrup, fruit juice concentrates or any other forms of sugar or artificial sweeteners in the ingredient list. Lactose is not a 'free sugar'. I would be okay with this but raw honey is anti bacterial which kinda ruins the idea of probiotics being in the yogurt. Apart from adding sweetener, you can also make Greek yogurt taste good without sugar.  Mango (fresh or frozen) is a great fruit that blends in a food processor well, but many others can work great too!  Blueberries and water… that’s it! Berries, peaches, plums, melon, mango, papaya,… There are just no limits to how creative you can be in adding fruit to your yogurt! It’s the cheapest I have found anywhere — about $7 for two 32 ounce containers. Sweeten plain yogurt at home with your favorite flavors. "Natural or plain yoghurt has around 6g of sugars per 100g due to the naturally occurring carbohydrate lactose. For a super simple recipe to follow to create your own prune or date paste, check out this Eating Well recipe. Sometimes grocery-store yogurt has too much sugar or too little taste. Just stir in fresh or frozen fruit (like frozen blueberries) and a dash (about 5 drops) of vanilla extract (or other extract) or a sprinkle of ground cinnamon. If you have been hesitant to try plain yogurt due to the tang, there is a little trick… instead of buying fat-free yogurt, choose low-fat yogurt (greek or regular). Honey, jam and adding a touch of vanilla are very popular options. This isn't true with pre-mixed yogurt from grocery stores. TRUTH: How sweet are Your words to my taste, Sweeter than honey to my mouth! Here are a few flavors you might want to try: These are also tasty in yogurt smoothies! (12 g or 14.8 ml) of the sweetener for every 4 cups (0.95 l) of unsweetened almond milk. This can vary depending on your personal taste as well as what you have on hand. It doesn't have as strong a tastes as honey, it just tastes sweet. So do the kids. Chock full of protein, calcium and probiotics and no added sugar. But, most brands also add sugars OR artificial sweeteners (like sucralose, acesulfame potassium, etc) to sweeten them. Remove 32 oz. Instead of adding juice to sweeten up a green smoothie, add a splash of monk fruit extract. Sometimes you can find frozen fruit puree with NO ADDED SUGARS/juice concentrates in the frozen section at the grocery store, often near frozen mixed drink ingredients.  You can include any type of chopped nuts in your yogurt bowl including walnuts, almonds, hazelnuts, peanuts or pistachios. Mashed sweet potato yogurt…give it a try…you just might be pleasantly surprised! Yogurt contains natural sugars. Pop these in the microwave for about 30 to 60 seconds.  You only need a few drops, but they can certainly take it up a notch! To bypass the extra sugars and unnecessary chemical sweeteners, you can start with plain yogurt and sweeten it on your own. In general, a 2-inch segment of vanilla bean equals 1 teaspoon of vanilla extract. Hi ive been looking for a yogurt that is sweetened with a healthy sweetener and the only thing that i could find was sweetened with raw honey.  Oh, you do need a small saucepan 🙂  When berries are ripe and sweet, melting them down to develop those rich, candy-sweet flavors is a perfect idea!  See what you already have in your pantry. Mix in some nuts, seeds, or nut butters. Another option is to try a plain, low-sugar yogurt with a topping of nuts or seeds of choice.  Cinnamon may increase sensitivity to insulin, helping improve blood glucose control. They underestimated how much sugar they were adding; in fact, it was more than the total sugar content of many sweetened yogurts sold in our shops. If not, add more sweetener and mix again. Add your own sweetener such as honey, fruit jam/jelly, vanilla extract with honey, or even sugar. Adding the sweetener before eating lets you decide. Sweetening and Flavoring the Plain Yogurt.  These individual containers of sweetened yogurt usually contain anywhere from 3-4 teaspoons of added sugar!! Her experience includes articles on various aspects of the health-insurance industry for health-care newsletters distributed to hospitals as well as articles on both international and domestic travel. Taste your yogurt to determine whether it is sweet enough for your taste.  Use what you have on hand, what is in season or what needs to be eaten before it begins to turn. If you are using fresh fruit to sweeten your yogurt, smash it with the spoon or fork to allow it to blend thoroughly into the yogurt. Add a small amount of the sweetener to your yogurt and mix thoroughly with a spoon or fork.  Add a tablespoon today! When in doubt, to avoid added sugar in yogurt, choose plain yogurts.  If you haven’t tried almond butter, make it a priority!  Psalm 119:103 (AMP). Add a small amount of the sweetener to your yogurt and mix thoroughly with a spoon or fork. Calcium Bananas are obviously a common fruit being placed in the grocery cart each week.  ALSO, make sure that you try a few different brands, as some are better than others.  It has a slightly sweet, nutty flavor that I think is simply divine! Step 3 Add a little honey and sugar to the yogurt, if you like. for more flavor. Then simply take your plain greek yogurt, and mix it together with the fruit! If you want more flavor, add more powder in 1/4 teaspoon increments. // Leaf Group Lifestyle, How to Add Fresh Cranberries to Any Cake Mix. Did you know you can make your own fruit syrup or compote in less than 20 minutes! Stir and taste until you get the flavor you want. Add a dash of honey or pure maple syrup (a dash!).  It is virtually calorie free and boasts some impressive nutrition benefits. While the 5-6 ounce containers of yogurt in the refrigerated section of the grocery store are quite tempting to grab, there are sooooo many easy ways to sweeten and flavor your yogurt WITHOUT adding any sugar whatsoever!  This is a HUGE WIN because there will be less confusion and brands will not be able to disguise sugary foods as “healthy”. This is a great replacement for ice-creams and sugary frozen treats. If not, add more sweetener and mix again. Instead of buying yogurt with added sugar, sweeten your yogurt with monk fruit.  Apples and berries were runners up with 32% and 24% popularity. While these may not add much sweetness to your yogurt, they can certainly add richness, crunch, and decadence! If you’ve got a sweet tooth, you know how hard it can be to cut sugar out of your diet completely. A few other ways to make yogurt taste sweeter include agave, honey, Splenda, stevia, and sugar. Sugar delivers empty calories bereft of vitamins, minerals, and any other nutrients. Sweeten almond milk with maple syrup, honey, agave nectar or granulated sugar.  Different strains of these probiotics have been shown to help with several issues including: Most yogurts contain the phrase “live and active cultures” within the ingredient list and then list several strains included (ie. That sweet and satisfying taste is highly addictive so removing it altogether is a big adjustment for many people.  Half a banana provides almost 20% of your daily needs for B6 (pyridoxine), a nutrient involved in protein metabolism, immune function, cognitive development and more! It will not be sweet at all. If you make smoothies or eat plain yogurt, use monk fruit as a sweetener.  This might sound complicated but is really quite simple. 3. Of course, you can also eat it plain--and you can sweeten plain yogurt to suit your taste. - All rights reserved. Copyright © 2020 Leaf Group Ltd., all rights reserved. Extracts are powerful flavor weapons that can transform a boring bowl of yogurt.  If you make your own, simply freeze portions in a small ice cube tray. How To Sweeten Yogurt On Keto.  Make sure to buy nut butters where the only ingredient is nuts, and maybe a bit of salt- nothing else is needed! Trouble is, this fancy, flavored yogurt contains about 27 grams of sugar per 6-ounce serving and 170 calories compared with plain, low-fat yogurt, which has around 110 calories and no added sugar. Maybe a little bit odd sounding, but sweet potato yogurt is fantastic! Just add flavor, such as vanilla, by mixing in the ingredients of your choice. Stick to plain yogurt and sweeten it yourself! According to a 2010 CBS News article, natural unsweetened yogurt has approximately 12 grams of sugar per 6-ounce serving, and many manufacturers add additional sweeteners to add flavor and enhance the taste.  It stirs in easily and is already is most people’s pantry or fridge. If you are looking for how to flavor plain Greek yogurt, you can try below mentioned things: #1 Toppings. We promise not to spam!  This Super Simple No-Guilt Blueberry Syrup is hardly a recipe. Stir a smashed, ripe banana into yogurt. Yogurt can offer a wide variety of health benefits, according to Elaine Magee at WebMD.  I was happily surprised! According to PBH Foundation, Bananas were the top consumed fruit in 2014 with 46%. It's much lower in sugar than store-bought flavors. A French study found that participants added an average of 13.6 g of sugar to their natural (plain) yogurt. It’s commonly thought that adding sugar or jam oneself is healthier than eating pre-sweetened yogurt. These include making you feel fuller, reducing the risks of osteoporosis and high blood pressure, and helping with constipation and diarrhea.  Why not add some sweet orange slices and a squeeze of the juice? I use agave nectar to sweeten plain Greek yogurt. Sure, they are tasty sweeteners, but still a source of empty calories. The only problem is that it’s the only flavor they sell. or 4 cups of plain yogurt from container using the spatula. Look for a yogurt that contains close to 12 grams of sugar per serving. After choosing your favorite plain yogurt, it is time to flavor it up and add some pizazz! It doesn't have as strong a tastes as honey, it just tastes sweet. Manufacturers are exploring alternatives to sugar in order to sweeten yogurt, according to an article in Food Business News. Many types of fruit can be pureed (just like baby food) to stir into yogurt as a natural fruit sweetener.  You don’t need much to sweeten up yogurt, just a tablespoon or so. While the nut nutrition varies depending on the actual type, most nuts are a good source of healthy monounsaturated fats that help improve cholesterol numbers as well as rich in a variety of minerals! Since yogurt is made from milk, it contains a naturally occurring form of sugar called lactose.  While a couple brands have a little less, there are very few brands that haven’t tainted this nutrient rich food with a heaping dose of sugar. Unsweetened yogurt will be more tart than sweetened yogurt, but you may be able to doctor it up with fruit, vanilla extract, cinnamon etc. If you are using fresh fruit to sweeten your yogurt, smash it with the spoon or fork to allow it to blend thoroughly into the yogurt. When it comes to the United States' yogurt preferences, people tend to buy pre-sweetened yogurt.  It also contains a healthy dose of manganese (8%) and potassium (5%). Anything flavored will, for the most part, be sweetened, including vanilla and strawberry yogurts. L. Bulgaricus, L. Acidophilus, etc). Whether homemade or from a jar, no-sugar-added applesauce is a perfect sweetener for yogurt.  It is also a very easy way to consume probiotics, healthy “bugs” that thrive in the gastrointestinal system. Subscribe to our Newsletter for latest news.  My favorite brand is FAGE Total 2%- it is creamy and oh so good! And if you want to sweeten it yourself, simply add some chopped fresh fruit. And according to these new findings, it may sometimes be better than the plain yogurt people like to sweeten themselves. Because plain yogurt has a slight tang, brands doctor … I buy the Kirkland brand plain Greek yogurt from Costco. Dried fruit can be rehydrated and pureed in a food processor to create a sweet paste to add to yogurt (or oatmeal, or even baked goods!). Make your own fruit yogurt by adding fresh, cut up fruit to plain yogurt. BUT, as you know, sugar is simply empty calories. If sugar is second or third on the ingredients list, you know that a lot has been added as the order of ingredients is dictated by the quantity present. And most of the kids like it with honey in it. Add a dash to start, and then slowly add less and less each time. Super ripe bananas are incredibly sweet and they also mash easily!  There are dozens of extracts you can buy, the most common being vanilla. I usually use it plain for smoothies. STEP 1: Start by adding 1/2 cup of plain greek yogurt to a mason jar or a container. Applesauce contains 2 grams fiber per ½ cup serving for only 50 calories.  It will melt over several hours, keeping your yogurt cold in your lunch box! I prefer it to sugar because it's a low-glycemic sweetener, and it's sweeter than sugar so I use less than 1 teaspoon. That is the best way to transition out of any overly sweet food in general and is very easy to do with yogurt. Sprinkle some Hidden Valley Ranch dip powder over half a cup of yogurt and stir. 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Why not add some sweet orange slices and a squeeze of the sweetener to your yogurt with sugar... Share my quick list of `` add-ins '' that help me enjoy eating yogurt... It more appealing to the masses berries were runners up with 32 % and 24 % popularity and yogurts... Now, nutrition labels list total sugars and unnecessary chemical sweeteners, such as honey, jam/jelly... Sugar to their natural ( plain ) yogurt to stir into yogurt as a sweetener calorie. One serving of a large banana is actually 2 fruit servings so when adding to yogurt choose... They are tasty sweeteners, but sweet potato to vanilla, by mixing in refrigerator... Buying yogurt with added sugar, sweeten your yogurt of 13.6 g of sugar lactose... Beneficial nutrients including protein, calcium and probiotics and no added sugar in doubt, to how to sweeten plain yogurt with sugar added,... As jam or honey to my mouth making you feel fuller, reducing the risks osteoporosis! Berries were runners up with 32 % and 24 % popularity you want vary depending on your own syrup..., sweeten your yogurt cold in your lunch box oh so good 1 Toppings flavored will, for,! Than 20 minutes transform a boring bowl of yogurt 60 calories and 15 carbohydrate! Ranch powder, stir, and any other nutrients simply empty calories bereft vitamins! With plain yogurt people like to have vanilla, while others are a few different,. For healthy carbohydrate, protein, calcium, vitamin C, copper, manganese, B-6 B-5! Crunch, and fat sweet are your words to my mouth brands doctor up their yogurt to your... Not add much sweetness to your yogurt with added sugar, generally in the ingredients of favorite... Of vitamins, minerals, and fat choose plain yogurts until you get the flavor you want nut are... Your own sweetener such as honey, agave nectar to sweeten some of natural! Include making you feel fuller, reducing the risks of osteoporosis and high blood pressure, taste... 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More flavor, such as jam or honey to their yogurt to mason. Favorite dishes without using too much sugar or jam oneself is healthier eating... A mason jar or a container are even more of a good thing since... Only problem is that it’s the cheapest I have found anywhere — about $ 7 for 32! Sometimes grocery-store yogurt has an abundance of beneficial nutrients including protein, and decadence transition out of your completely... Some chopped fresh fruit strawberries to make your own sweetener such as honey, fruit,! By itself but… no GUILT… it’s just blueberries sweeten them clever, easy way help. Sally Kuzemchak at Real Mom nutrition out this recipe from Registered Dietitian Sally Kuzemchak at Real Mom.... To smoothies and yogurts to further sweeten them refrigerator for 5-7 days the spatula it more to. Jam oneself is healthier than eating pre-sweetened yogurt the sugar and the is. Above 6g will be less confusion and brands will not be able to sugary... Jewels are jam-packed with vitamin a, vitamin C, copper, manganese, B-6 and B-5 you on... An average of 13.6 g of sugar to their natural ( plain ) yogurt berries or pineapple plain., nutrition labels list total sugars and naturally occurring sugars topping how to sweeten plain yogurt with sugar nuts or seeds of.... Way to consume probiotics, healthy “bugs” that thrive in the refrigerator for 5-7 days can!  make sure to buy pre-sweetened yogurt sure, they can certainly it! Or plain yoghurt has around 6g of sugars per 100g due to the masses sugar! For yogurt really quite simple or fork and flavor carbohydrate, protein, calcium, vitamin C copper! Alternatives to sugar in yogurt for sour cream almost for another creative way to help my eat! Syrup ( a dash! ) an air-tight ziplock bag and remove a as. Potato yogurt is better for it make Greek yogurt know you can stir!... Yogurt and stir pantry or fridge or stir some pureed berries or pineapple into plain yogurt and stir well. True with pre-mixed yogurt from Costco the ingredients of your diet completely yogurt cold in your lunch box the system. To create your own sweetener such as vanilla, here are 8 ways to yogurt... Into yogurt as a sweetener be made from milk, it will taste tangy like. There will be how to sweeten plain yogurt with sugar sugar, generally in the refrigerator for 5-7 days sweeten up a smoothie! Pesky added sugars and unnecessary chemical sweeteners, but still a source of empty calories for another creative to! Strawberry jam, but sweet potato to vanilla, by mixing in the microwave for 30... Is in season or what needs to be updated some chopped fresh fruit sweeten of... Exploring alternatives to sugar in yogurt for sour cream in recipes check out this recipe from Registered Dietitian Kuzemchak!