Brenda Khan
Yogurt is generally a healthy food, offering benefits such as stronger bones and lower inflammation. It can be incorporated into a keto diet, but not all yogurts are created equal. The key is to choose full-fat, plain yogurt with no added sugars or artificial sweeteners, as flavouring and fruit additions can increase the sugar and carbohydrate content. Greek yogurt is often recommended as a good option for keto due to its higher fat and lower carbohydrate content compared to regular yogurt. Coconut yogurt is another option, especially for those seeking a dairy-free alternative. When choosing a yogurt, it is important to read the nutrition label and monitor your daily macronutrient intake to ensure it aligns with the ketogenic diet's principles and keeps you in ketosis.
| Characteristics | Values |
|---|---|
| Can you eat yogurt on keto? | Yes, but not all types of yogurt are keto-friendly. |
| Types of yogurt to eat on keto | Plain Greek yogurt, full-fat Greek yogurt, coconut yogurt, and yogurt made at home from almond milk. |
| Types of yogurt to avoid on keto | Flavored yogurts, low-fat yogurts, and yogurts with added sugars or other carb-containing ingredients. |
| Benefits of eating yogurt on keto | Yogurt is a good source of protein, healthy fats, probiotics, and calcium. It can also provide health benefits such as stronger bones, lower inflammation, and reduced risk of heart disease. |
| Tips for incorporating yogurt into a keto diet | Choose plain, full-fat Greek yogurt with no added sugars or artificial sweeteners. Add keto-friendly toppings such as nuts, seeds, berries, or coconut flakes. Make your own yogurt at home to control the ingredients and nutritional content. |
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What You'll Learn
Greek yogurt is keto-friendly
Greek yogurt is a keto-friendly option, but it is important to choose the right type and watch your portion sizes. Greek yogurt is a good source of protein, calcium, iodine, and vitamin B12, and it can be considered a low-carb option. The standard fruit-flavored yogurt cups that many grew up eating are not keto-friendly, as they usually contain more sugar than protein. These flavored yogurts are also made with low-fat or non-fat milk, which is not ideal for a keto diet.
When selecting Greek yogurt for a keto diet, opt for plain, full-fat yogurt with active cultures. Check the nutrition label and aim for a carb count of less than 7 grams per serving, made with full-fat dairy, and containing around 10-15 grams of protein. Greek yogurt typically found in stores contains around 22% carbs and 28% fat, which is lower than the keto goal of 30-35% fat, so it is important to combine it with other whole foods that can increase relative fat intake to balance out the high protein-to-fat ratio.
You can add healthy toppings such as berries, nuts, seeds, coconut flakes, or low-carb fruits to your Greek yogurt to make it even more keto-friendly. These toppings add flavor, texture, and additional nutrients without compromising ketosis. Alternatively, you can leave your Greek yogurt plain and enjoy it with a meat stick or other keto-friendly snacks.
Greek yogurt can be a great addition to your keto diet, providing various health benefits and a delicious snack or treat. It is always a good idea to monitor your macronutrients and keep track of your daily intake to ensure that Greek yogurt fits into your keto meal plan effectively.
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Yogurt toppings and mix-ins
Yogurt can be incorporated into a keto diet, but it is important to watch your portion sizes and opt for plain, unflavoured versions. Greek, natural, and coconut yogurts are typically the best options for those following the keto diet as they are usually unflavoured and unsweetened, so their carb count is as low as it can be.
- Berries: These are the lowest carb fruits and can be mixed in or used as a topping.
- Nuts: Macadamia nuts, sliced almonds, and nut butter are great options.
- Coconut: Coconut chips, coconut flakes, or coconut cream can be added to your yogurt.
- Seeds: Chia seeds or hemp hearts can be mixed into your yogurt for a crunchy texture.
- Sweeteners: To sweeten your yogurt, add a teaspoon of stevia or your keto sweetener of choice.
- Cream: To boost the fat content, mix in some cream, mascarpone, or cream cheese. You could even top your yogurt with whipped cream.
- Citrus: Lemon or lime zest and juice can add a refreshing flavour to your yogurt.
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Yogurt's health benefits
Yogurt is a nutrient-rich food with many health benefits. It is made by combining heated milk with bacteria, which causes the milk to thicken and gives it a unique, tangy flavour. The bacteria used in the process include Lactobacillus bulgaricus and Streptococcus thermophilus.
Firstly, yogurt is an excellent source of calcium, providing about 49% of your daily calcium needs in just one cup. Calcium is essential for maintaining strong and healthy bones and can help prevent osteoporosis. Yogurt is also a good source of B vitamins, including vitamin B12 and riboflavin, which are important for heart health and may protect against certain neural tube birth defects. Additionally, yogurt contains potassium, phosphorus, magnesium, and probiotics, all of which contribute to maintaining a healthy body. Potassium helps regulate blood pressure and keeps your heartbeat regular, while phosphorus and magnesium play a role in metabolism and bone health. Probiotics found in yogurt promote gut health and can help manage symptoms of digestive conditions such as bloating and diarrhoea. They can also help improve the absorption of nutrients such as fibre.
Furthermore, yogurt has been linked to better heart health and a reduced risk of heart disease. Studies have shown that yogurt intake can increase HDL (good) cholesterol and reduce overall cholesterol levels, which is beneficial for heart health and can lower the risk of heart disease or atherosclerosis. Yogurt has also been associated with a reduced risk of type 2 diabetes, with some studies showing a 14% to 18% lower risk of developing the condition with daily yogurt consumption. This may be due to the helpful bacteria in yogurt, which can reduce inflammation and improve insulin action in the body.
Yogurt can be a part of a keto diet, but it is important to choose the right type and watch your portion sizes. Plain, full-fat Greek yogurt is a better option than flavoured yogurts, as it has fewer carbohydrates and more protein. You can add your own toppings such as berries, nuts, seeds, or coconut flakes to enhance the flavour and nutritional profile while still adhering to keto guidelines.
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Making keto-compliant yogurt at home
Yogurt is a healthy food that can be keto-friendly and fit into other low-carb diets. However, it is important to monitor your macronutrients and keep track of your daily macronutrient intake to ensure that yogurt fits into your keto meal plan without exceeding your carbohydrate allowance.
One option for keto-compliant yogurt is to make it at home, which gives you more control over its ingredients and nutritional makeup. Here is a simple recipe for making keto-compliant yogurt at home:
Ingredients:
- Coconut milk
- Probiotic capsules or "live organism" cashew yogurt
- Optional: Liquid stevia or keto maple syrup for added sweetness
Instructions:
- Vigorously shake your coconut milk, and then pour it into a glass bowl. Whisk it very well until smooth.
- Open up your probiotic capsules and pour the contents into the coconut milk, or use a tablespoon of "live organism" cashew yogurt. Stir until smooth.
- Transfer the mixture to a glass jar or tube. Cover with a cheesecloth, using a rubber band to bind it.
- Store the jar with the yogurt mixture at room temperature, or in a warm area of your home, for at least 24 hours, or up to 72 hours. The longer it sits, the tarter it will become.
- Taste the yogurt after 24 hours, and if it isn't tart enough, leave it out for another 24 hours.
- Once the yogurt is tart enough, place the jar in the refrigerator until chilled.
- Optional: If you prefer thicker yogurt, strain it through a fine-mesh strainer over a large bowl. Refrigerate overnight to allow the liquid to seep out, resulting in a super thick and creamy yogurt.
- Optional: Add 1-2 drops of liquid stevia or keto maple syrup before refrigerating to adjust sweetness to your taste.
Storage:
The yogurt should be stored in the refrigerator, covered, for up to 7 days. It is always good to smell it beforehand to make sure it is still edible. Enjoy your homemade keto-compliant yogurt!
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Best keto yogurt options
Yogurt is a healthy food that can be included in a keto diet, but it should be consumed in the right type, portion, and toppings. The best keto yogurt options are typically plain, whole-fat, and low-carb. Here are some specific options that fit these criteria:
Plain Greek Yogurt
Greek yogurt is a good option for keto as it is typically strained to remove most of the liquid (whey), resulting in a higher protein content. It is also less likely to have milk powder or other additives compared to low-fat or nonfat alternatives. When choosing Greek yogurt, look for options made with full-fat dairy and containing live active cultures. Avoid artificial sweeteners and add your own sweeteners like allulose or monk fruit if desired. Some brands to consider include FAGE 5% yogurt, a Greek-style yogurt that is thick, creamy, and high in protein.
Coconut Milk Yogurt
Coconut milk yogurt is another good keto-friendly option, especially for those who are lactose intolerant. It is lower in carbs compared to dairy yogurt and can be found in brands like So Delicious Coconutmilk Yogurt, which has 7g net carbs per 170g container. Keep in mind that coconut milk has a distinct taste compared to regular dairy.
Ratio Keto-Friendly Yogurt
Ratio offers a keto-friendly yogurt with various flavors, including vanilla, strawberry, black cherry, mango, and coconut. It has a high protein content (15g) and a low carb count (2g net carbs). The ingredients include pasteurized ultra-filtered nonfat milk, pasteurized milk, milk fat, avocado oil, natural flavor, salt, and sucralose.
YQ by Yoplait
YQ by Yoplait offers a plain yogurt made with simple ingredients: milk and cultures. It has no added sugars and only 1g of naturally occurring sugar, making it an excellent low-carb option. It is also packed with protein. However, their plain yogurt is the only keto-friendly option as their other flavored varieties are not keto-friendly.
Chobani Zero Sugar
Chobani Zero Sugar is recommended by dietitian Erin Palinski-Wade as an option with minimal carbs. It is sweetened with natural low-calorie sweeteners like allulose, stevia, and monk fruit extract. It has 60 calories, 0g fat, 5g carbs, 0g sugar, and 11g protein per serving.
When choosing yogurt for a keto diet, it is important to read the nutrition labels and look for options with the lowest carb counts (aim for less than 7 grams per serving). Avoid flavored or sweetened yogurts, as they tend to have a higher carb load. Instead, opt for plain yogurt and add your own keto-friendly toppings like nuts, seeds, coconut flakes, or low-carb fruits like berries.
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Frequently asked questions
Yes, yogurt can be keto-friendly, but it depends on the type and ingredients. Greek yogurt, for example, is keto-friendly, while sweetened yogurts with added sugars are not.
Plain, full-fat Greek yogurt is keto-friendly. It is high in fat, low in carbohydrates, and rich in protein.
Sweetened yogurts, especially those with added sugars or artificial sweeteners, are not keto-friendly. These can quickly exceed your daily carb limit and kick you out of ketosis.
The amount of yogurt you can eat depends on your daily macronutrient requirements. Generally, a serving of yogurt should contain no more than 5-7 grams of carbohydrates to stay within your daily carb limit.
You can add keto-friendly ingredients such as nuts, seeds, coconut flakes, or low-carb fruits like berries. You can also use healthy sweeteners like erythritol and stevia, which have zero calories and do not affect blood sugar levels.
