Leena Watts
Yogurt is a breakfast and snack staple, but can you eat it on a keto diet? The answer is yes, but it's important to choose the right kind. The keto diet is a low-carb, high-fat diet, so when selecting a yogurt, it's best to opt for low-carb, high-fat options. Traditional whole milk yogurt is often too high in carbs, but there are plenty of keto-friendly alternatives. These include Greek yogurt, skyr, and dairy-free options made with coconut milk, almond milk, or soy milk. To stay in ketosis, choose unsweetened, preferably full-fat yogurt, and keep toppings to a minimum. Some good keto-friendly yogurt brands include FAGE 5% yogurt, Chobani whole milk plain Greek yogurt, and Ratio Keto-Friendly Yogurt.
| Characteristics | Values |
|---|---|
| Can you eat yogurt on keto? | Yes, but it should be low-carb and non-flavoured plain yogurt. |
| Types of keto-friendly yogurt | Greek yogurt, Skyr, coconut milk yogurt, almond milk yogurt, full-fat yogurt, and dairy-free yogurt. |
| Nutritional benefits | Yogurt is a good source of protein, calcium, vitamins, live cultures, and probiotics. |
| Nutritional concerns | Yogurt contains lactose, a type of sugar found in milk, which can increase blood sugar levels and kick you out of ketosis. |
| Recommended toppings | Berries, nuts, seeds, and sugar-free jam. |
| Recommended brands | Ratio, YQ by Yoplait, Chobani, Forager, and So Delicious. |
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What You'll Learn
Full-fat Greek yogurt is keto-friendly
The ketogenic diet is a low-carb, high-fat diet that is gaining popularity due to its potential benefits for weight loss, blood sugar management, and the prevention of cancers and neurodegenerative conditions. Yogurt is a high-protein, high-fat snack that can be keto-friendly, depending on its fat content and flavour.
Full-fat Greek yogurt is also a good source of healthy bacteria, which can help balance the gut's microbiome. Chobani's whole milk plain Greek yogurt, for example, has 170 calories, 9g of fat, 7g of net carbs, and 16g of protein per serving. FAGE 5% yogurt is another Greek-style yogurt that is thick, creamy, and high in protein, with only 5% fat and low sugar, making it an excellent choice for those watching their sugar intake.
When choosing a keto-friendly yogurt, it is best to opt for plain, whole-fat varieties. Low-fat and flavoured yogurts tend to include extra sugar and carbs, which can spike your blood sugar and kick you out of ketosis. It is also important to read the nutrition labels, as the carb counts can vary widely, especially with dairy-free options.
In summary, full-fat Greek yogurt is keto-friendly due to its high protein and fat content, which promote satiety and provide various health benefits. It is a versatile snack that can be enjoyed plain or with added ingredients like nuts, cinnamon, or other spices.
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Dairy-free yogurt options
It is important to note that the carb counts can vary widely by type, so it is always good to check the nutrition label. In general, low-carb yogurt options will be non-flavoured plain yogurt, as the addition of fruit and other flavours typically raises the total amount of sugars and carbohydrates.
There are also recipes for making your own dairy-free keto yogurt at home. One recipe uses coconut milk and probiotic pills, while another uses almond milk.
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Yogurt toppings
When it comes to the keto diet, natural yogurt, Greek yogurt, and coconut yogurt are typically the best options. It is recommended to choose unflavored and unsweetened varieties as they contain the lowest carb count.
Fruits and Berries
Although most fruits contain too many carbs for the keto diet, berries are an exception due to their higher fiber content. Some of the lowest-carb berries include strawberries, blueberries, and raspberries. You can also use lemon or lime extract to add a citrusy flavor to your yogurt.
Nuts and Seeds
Nuts and seeds, such as almonds, pecans, walnuts, macadamia nuts, sunflower seeds, hemp seeds, and pumpkin seeds, can add crunch and flavor to your yogurt. You can also try nut butter, such as macadamia nut butter or hazelnut butter, which provide flavor and macronutrients.
Sweeteners
To add sweetness to your yogurt, consider using a low-carb sweetener like erythritol, xylitol, stevia, or monk fruit sweetener. You can also use vanilla extract, which adds a sweet flavor and can enhance other ingredients.
Chocolate
Chocolate is acceptable on the ketogenic diet as long as it is sugar-free. Look for sugar-free chocolate chips or cocoa powder to add to your yogurt.
Granola
If you miss the crunch of granola in your yogurt, there are keto-friendly granola options available, such as the Vanilla Maple Keto Granola. You can also make your own keto granola by mixing nuts, chia seeds, coconut, and flax, and toasting them in the oven.
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Yogurt's health benefits
Yogurt is a nutrient-rich food that offers many health benefits. Firstly, it is a good source of calcium and phosphorus, which are essential for maintaining bone health and preventing osteoporosis. Yogurt is also high in potassium, which helps to regulate blood pressure and maintain a healthy heartbeat.
Yogurt also contains live bacteria, or probiotics, which can benefit digestive health and enhance gut microbiota. Probiotics help to keep the good bacteria in the body and can help manage symptoms of digestive conditions such as bloating and diarrhoea. Greek yogurt, in particular, has been linked to lower cholesterol and triglyceride levels, reducing the risk of heart disease. Additionally, consuming yogurt regularly may also reduce the risk of developing type 2 diabetes by up to 14%.
Yogurt is also a good source of B vitamins, including vitamin B12 and riboflavin, which are important for energy metabolism and may offer protection against heart disease and certain neural tube birth defects. While yogurt typically does not contain vitamin D, some yogurts are fortified with it, aiding in calcium absorption.
When it comes to keto-friendly options, plain, whole-milk, and Greek yogurts are recommended as they are lower in carbs and higher in fat and protein. Dairy-free options like coconut milk, cashew milk, oat milk, and soy milk yogurts are also available, offering a wider range of choices for those on a keto diet.
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Checking nutrition labels
Total Carbohydrates
The total carbohydrate content, including sugars and fiber, is a critical factor in determining whether a food fits within the keto diet. Keto diets typically aim for a very low carbohydrate intake, with most keto eaters keeping their daily carb count below 20-40 grams. To calculate the net carbs, subtract the dietary fiber and sugar alcohols from the total carbohydrates. Net carbs are a more accurate representation of the impact on your blood sugar and ketosis state.
Fats
Since keto diets are high-fat diets, focusing on fat content is crucial. Aim for foods with medium to high-fat content. However, not all fats are equal. Prioritize saturated fats from grass-fed animal or dairy sources and unsaturated fats, while minimizing artificial trans fats due to their association with adverse health effects.
Protein
Protein is not the primary focus of the keto diet, so moderate intake is sufficient. Ensure your protein intake aligns with your macros, and consider using a keto app with a built-in macro calculator for guidance.
Serving Size
Pay close attention to the serving size indicated on the nutrition label. It's easy to overlook, but it significantly impacts the nutritional values listed. Be cautious with snacks that have small consumption sizes or multiple servings per container, as they can quickly add up in terms of carb intake.
Ingredients
Even if the macronutrients and daily values on the label look favourable, always scrutinize the ingredient list. Some products may be overly processed or contain undesirable additives. Additionally, check for hidden sugars, as added sugars can quickly spike your blood sugar and disrupt ketosis.
Vitamins and Minerals
While not directly related to keto, vitamins and minerals are essential for overall health. Look for foods fortified with Magnesium, Vitamin D, or Potassium, as these can help reduce symptoms of the keto flu.
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Frequently asked questions
Yes, you can eat yogurt on a keto diet, but it should be plain, whole-milk, or full-fat yogurt. Yogurt contains carbohydrates in the form of lactose, a sugar found in milk. The addition of fruit and other flavors to yogurt increases the sugar and carbohydrate content.
Keto-friendly yogurts are low-carb, high-protein, and high-fat. Some keto-friendly yogurt options include FAGE 5% yogurt, Chobani's whole milk plain Greek yogurt, Forager's cashew milk yogurt, and So Delicious Coconutmilk Yogurt. There are also dairy-free options made with coconut milk, almond milk, and soy milk, but these may be higher in carbs.
Yogurt provides bone-building minerals such as calcium and phosphorus, and dairy-based yogurts offer B vitamins such as riboflavin, which helps metabolize food into energy. Greek yogurt and cottage cheese have also been shown to decrease appetite and promote feelings of fullness.
When choosing a yogurt for a keto diet, avoid low-fat and flavored varieties, as these tend to contain extra sugar and carbs. Also, be mindful of the toppings you add to your yogurt, as some toppings like granola can be high in carbs.
