Leena Watts
Yogurt is a versatile food that can be incorporated into a keto diet, but it is important to be mindful of the type and amount consumed. Yogurt contains carbohydrates in the form of lactose, a natural sugar found in milk, and some types have added sugars, which can quickly increase the carb count. Therefore, when including yogurt in a keto meal plan, it is recommended to opt for plain, full-fat, or Greek yogurt with no added sugars and keep an eye on portion sizes. Additionally, yogurt can be combined with keto-friendly toppings such as nuts, seeds, and low-carb fruits to enhance its nutritional profile while staying within carb limits. Making keto-compliant yogurt at home is also an option to have more control over the ingredients.
| Characteristics | Values |
|---|---|
| Carbohydrates | Yogurt contains carbohydrates in the form of lactose, a type of sugar found in milk. The amount of lactose varies by yogurt type. |
| Health Benefits | Yogurt is a good source of protein and can offer general health benefits such as stronger bones and lower inflammation. It also contains vitamins B and D and minerals like magnesium and potassium. |
| Keto-Friendly Options | Plain, full-fat yogurt with no added sugars is the most keto-friendly choice. Greek yogurt is a popular option due to its higher fat and protein content and lower carbohydrates. Coconut milk yogurt is also fairly low-carb. |
| Portion Size | It is important to watch your portion size when consuming yogurt on a keto diet. Even plain yogurt contains some natural sugars, so incorporating small servings can help keep your carbohydrate intake in check. |
| Toppings | To make yogurt more keto-friendly, add keto-friendly ingredients like nuts, seeds, coconut flakes, or low-carb fruits like berries. |
| Homemade Yogurt | If you want more control over the ingredients and nutritional makeup of your yogurt, you can make keto-compliant yogurt at home. One recipe combines almonds, water, heavy cream, gelatin powder, and optional sunflower lecithin. |
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What You'll Learn
Greek yoghurt is keto-friendly
When choosing Greek yoghurt for keto, opt for plain, full-fat, whole-milk yoghurt with no added sugars. Plain yoghurt typically contains fewer carbohydrates than flavoured yoghurt, which often contains added sugars that can quickly increase your daily carb count and derail ketosis. However, even plain yoghurt contains some natural sugars, so portion control is crucial. Check the nutrition label and ingredients list to ensure minimal carb content per serving and that it fits within your daily carb limit.
Greek yoghurt can be combined with keto-friendly ingredients such as nuts, seeds, coconut flakes, or low-carb fruits like berries to add flavour and texture while staying within your carb limits. You can also incorporate Greek yoghurt into keto-friendly recipes like smoothies, sauces, dressings, or desserts. Alternatively, you can make your own keto-compliant yoghurt at home to have more control over its ingredients and nutritional makeup.
While Greek yoghurt is keto-friendly, it is important to note that it still contains some carbohydrates. The lactose in milk breaks down into sugar that enters the bloodstream. Therefore, it should be consumed in moderation as part of a keto diet, and you should spread out your carb intake throughout the day to stay in ketosis.
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Avoid flavoured yoghurts
Yogurt is a versatile food and a good source of protein. However, not all yogurts are keto-friendly. Many yogurts are high in added sugar and carbs, which can kick you out of ketosis. Flavoured yogurts often contain added sugars that can quickly add up in your daily carb count. Even plain yogurt contains some natural sugars.
To stay in ketosis, opt for plain, full-fat yogurt with no added sugars. Greek yogurt is a popular choice due to its higher fat and protein content and lower carbohydrates. It is also considered a healthy and high-protein food. Full-fat Greek yogurt contains the highest amount of protein compared to other types of yogurt.
If you're looking for a plant-based option, there are plenty of yogurts made from plant-based milk, such as almond or coconut milk. However, these can vary in carb content, with some containing as little as 1 gram of carbs per serving and others as much as 12 grams. Check the labels to find a product that works for you.
When in doubt, make your own keto-compliant yogurt at home. This gives you more control over the ingredients and nutritional makeup. A recipe from Hey Keto Mama combines sour cream and heavy whipping cream for a high-fat, low-carb, lower-protein "yogurt". You can also make your own almond milk yogurt with a recipe from Wholesome Yum.
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Yogurt has health benefits
Yogurt is a nutrient-rich food that offers many health benefits. Firstly, it is a good source of protein and probiotics, which promote digestive health and help manage symptoms of digestive conditions such as bloating and diarrhoea. Additionally, yogurt contains live bacteria or probiotics that can enhance the immune system and act as an antioxidant and an anti-inflammatory agent.
Yogurt is also associated with improved heart health. Research shows that yogurt intake can reduce the overall incidence of heart disease by increasing HDL (good) cholesterol and reducing blood pressure. Furthermore, yogurt is a significant source of calcium, which is essential for maintaining healthy teeth and bones. The vitamins and minerals in yogurt, such as potassium, phosphorus, magnesium, and vitamin B12, play a crucial role in regulating blood pressure, metabolism, and bone health.
Some studies suggest that consuming yogurt may reduce the risk of certain cancers and type 2 diabetes. Additionally, yogurt can help maintain a healthy weight by decreasing appetite and promoting feelings of fullness. Greek yogurt, in particular, has been linked to lower cholesterol and triglyceride levels, which can further reduce the risk of heart disease.
While yogurt has numerous health benefits, it is important to be mindful of its carbohydrate content, especially when following a keto diet. Plain, full-fat yogurt with no added sugars is the best option for those on a keto diet, as it aligns with the diet's principles of being high in fat, moderate in protein, and low in carbohydrates.
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Make your own keto yoghurt
Yogurt is a versatile food and a good source of protein, but not all yogurts are keto-friendly. Many yogurts are high in added sugar and carbs, which could kick you out of ketosis.
The benefit of making your own keto yogurt at home is that you can portion it out and flavour it however you want. You can also make a big batch of creamy yogurt that can be used as a base to create any flavour of yogurt you can imagine.
- Recipe 1: All you need is coconut milk and probiotic pills. Vigorously shake your coconut milk, before pouring it into a glass bowl. Whisk it very well, until smooth. Open up your probiotic capsules and pour the contents into the coconut milk. Stir until smooth, before transferring to a glass jar or tube. Cover with a cheesecloth, using a rubber band to bind it. Store the jar with the yogurt mixture in it at room temperature, or in a warm area of your home, for at least 24 hours, or up to 72 hours. Taste the yogurt and if it isn't tart enough, leave it out for a further 24 hours. Once the yogurt is tart enough, place the jar in the refrigerator until chilled.
- Recipe 2: Pour milk into the inner pot of your Instant Pot. Whisk in the starter until it's fully combined. Place a clear tempered glass lid on the Instant pot. Press the yogurt button and adjust the timer to 9 hours. When the Instant Pot beeps and the display reads 9:00, remove the inner pot and place it on a heat-safe counter spot. Remove the lid. Place plastic wrap or press and seal on top of the pot and place into the fridge for at least 8 hours until it's fully chilled. Scoop your serving into a bowl and mix in your favourite liquid sweetener, to taste.
- Recipe 3: This recipe combines almonds, water, heavy cream, gelatin powder, and optional liquid sunflower lecithin for texture. It also incorporates probiotic capsules to add live and active cultures.
You can flavour your keto yogurt with:
- Powdered sugar-free sweetener (like erythritol or monk fruit blends)
- Flavouring extract and food colouring
- Sugar-free fruit syrups
- Liquid stevia or keto maple syrup
- Low-carb berries like blueberries, raspberries, strawberries, and blackberries
- Sugar-free chocolate chips
- Hemp hearts, sliced almonds, coconut chips, berries, and sugar-free jam
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Yoghurt toppings to consider
Yoghurt can be a part of a keto diet, but it is important to watch your portion size and opt for plain, full-fat yoghurt with no added sugars. Greek yoghurt is a popular choice due to its higher fat and protein content and lower carbohydrates.
- Nuts and seeds: Almonds, pecans, walnuts, macadamia nuts, sunflower seeds, hemp seeds, pumpkin seeds, and chia seeds are all great options. Just be mindful of the carb count, especially if you're tracking your macros.
- Nut butter: Try macadamia nut butter, hazelnut butter, or almond butter. These add flavour and crunch while boosting your macronutrient intake.
- Coconut: Unsweetened coconut flakes or coconut chips add a nice texture and flavour to your yoghurt.
- Berries: Strawberries, blueberries, and raspberries are lower in carbs than other fruits due to their higher fibre content. They are a great way to add some sweetness to your yoghurt.
- Dark chocolate: Chocolate is acceptable on the keto diet as long as it's sugar-free. You can use cocoa powder or cacao nibs, but remember that cacao nibs can add up in carbs, so practice moderation.
- Sweeteners: Use sweeteners like erythritol, Xylitol, monk fruit sweetener, or allulose to add sweetness without the carbs.
- Vanilla extract: This adds a sweet flavour and is a great addition to plain yoghurt.
- Low-carb granola: You can even make your own granola with nuts, chia seeds, coconut flakes, and a bit of peanut butter, toasted in the oven. Just be mindful of the carb count in store-bought granola.
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Frequently asked questions
Yes, but only in moderation. Opt for plain, full-fat yoghurt with no added sugars. Greek yoghurt is a great option due to its higher fat and protein content and lower carbohydrates.
Avoid flavoured yoghurts as they often contain added sugars that can quickly add up in your daily carb count. Even plain yoghurt contains some natural sugars, so always check the nutrition label and ingredients list to ensure minimal carb content per serving.
For store-bought options, Good & Gather's Greek Whole Milk plain yoghurt and Trader Joe's whole-milk plain Greek yoghurt are good choices. If you want more control over the ingredients, you can make your own keto-compliant yoghurt at home. There are many recipes available, including some that use plant-based milk such as almond or coconut milk.
Yoghurt is a good source of protein and healthy fats, which can help keep you full and satisfied while on keto. It also contains vitamins and minerals, such as vitamins B and D, magnesium, and potassium. Additionally, yoghurt is a probiotic-rich food that can provide gut health benefits.
