Yogurt On Keto: Low-Carb Options For Your Diet

Yogurt is a nutritious food with many health benefits, but it contains carbohydrates, which can be a downside for those on a keto diet. The keto diet typically limits carbs to 20-50 grams per day, so it is important to be mindful of the carb content of different types of yogurt. Plain, whole-milk Greek yogurt is a good option for those on a keto diet, as it is low in carbs and high in fat and protein. Other types of yogurt, such as regular yogurt and skyr, can also be suitable for a keto diet in moderation, as long as they are plain and unsweetened. It is important to check the nutrition label and choose yogurts with low added sugars. Additionally, coconut milk yogurt and other dairy-free options can be good alternatives, but it is important to check the carb count as it can vary by type.

Plain, full-fat Greek yoghurt is keto-friendly

Yoghurt is a great source of protein and calcium, and it's good for digestive health. It's also a good option for a filling breakfast or an afternoon snack. However, because yoghurt contains carbohydrates, it can be difficult to include in a keto diet. The goal of keto is to limit carb intake so that your body burns fat for fuel instead.

That said, not all types of yoghurt are off the menu on keto. Plain, full-fat Greek yoghurt is a keto-friendly option. Here's why:

It's low in carbs

A 3/4 cup serving of full-fat Greek yoghurt has 5g of carbs, which is a reasonable amount to include in a keto diet, especially when you consider the other health benefits of full-fat yoghurt.

It's high in fat

Fat is a key component of the ketogenic diet. Full-fat yoghurt aligns with this requirement and can help you feel full for longer.

It's high in protein

Greek yoghurt is an excellent choice for anyone who struggles to meet their protein needs. A 3/4 cup serving of full-fat Greek yoghurt has 15g of protein.

It's plain

Flavoured yoghurts tend to have a heavier carb load. Fruit-flavoured yoghurt cups usually have more sugar than protein. For example, a container of Yoplait Strawberry Yoghurt has 13g of added sugar.

It's nutritious

Full-fat dairy products are correlated with a lower risk of obesity. The most beneficial nutrients in dairy are found in the fats, so don't buy products with these stripped out.

Tips for including yoghurt in a keto diet

• Choose full-fat options
• Watch out for added sugars
• Mix in low-carb toppings such as nuts, seeds, coconut, cocoa products, spices, and low-carb fruits
• Use yoghurt as a substitute for higher-carb ingredients in recipes
• Make your own yoghurt at home

Avoid flavoured yoghurts

Yogurt is a great source of protein and calcium, and it can be a fantastic option for a snack or a filling breakfast. However, when following a keto diet, it is important to be mindful of the carbohydrate content in yogurt, especially in flavoured yogurts.

Flavoured yogurts typically have added sugars and a heavier carb load. For example, a container of Yoplait Strawberry Yogurt has 27 grams of carbs, with 13 grams of added sugar. These flavoured yogurts are not only unsuitable for a keto diet but are also unhealthy in general.

Therefore, it is best to avoid flavoured yogurts and opt for plain, full-fat yogurt instead. While plain yogurt can be quite bland on its own, you can easily jazz it up by adding some low-carb toppings such as nuts, seeds, nut butter, shredded coconut, cocoa products, spices, low-carb fruits, or low-carb sweeteners.

When choosing a plain yogurt, go for the full-fat option as it helps you feel fuller for longer and ensures you don't miss out on essential vitamins and minerals that are naturally present in dairy fat. Additionally, low-fat options often have added sugars, which can quickly push you over your daily carb limit and knock you out of ketosis.

So, when selecting a yogurt for your keto diet, always check the nutrition label, avoid added sugars and flavourings, and choose full-fat plain yogurt with low-carb toppings to stay on track with your keto goals.

Coconut-based yoghurts are a good keto option

In addition to being keto-friendly, coconut-based yoghurts also offer other health benefits. Yoghurts contain live cultures and probiotics, which enhance gut microbiota and help protect bones and prevent digestive issues.

When choosing a coconut-based yoghurt, it is important to check the nutrition label and avoid added sugars or flavourings, as these can quickly increase the carb content. Opt for full-fat, plain, and unsweetened options, and try to stick to one serving per day.

Some brands of coconut-based yoghurt include Coyo Natural Coconut Yoghurt and Ratio Keto-Friendly Yoghurt. Coyo Natural Coconut Yoghurt is low in carbs and protein, and high in fat, with around 36 grams of fat per serving. Ratio Keto-Friendly Yoghurt is also high in protein and low in carbs, with only 2 grams of net carbs per serving.

Yoghurt delivers health benefits

Yoghurt is a nutritious food with many health benefits. While it is a great source of protein and calcium, it also contains carbohydrates, which can be a downside for those on a keto diet. However, some types of yoghurt are better suited for keto than others.

Bone Health

Yoghurt provides bone-building minerals such as calcium and phosphorus. These nutrients are essential for maintaining strong and healthy bones throughout life.

Weight Management

Consuming full-fat dairy products has been correlated with a lower risk of obesity. The satiety provided by healthy fats and proteins in yoghurt can help control portion sizes and reduce unnecessary snacking.

Digestive Health

Yoghurt contains probiotics, which are beneficial for digestive health. Probiotics enhance gut microbiota and help protect bones and prevent digestive issues.

Heart Health

Full-fat dairy products contain the most beneficial nutrients for heart health. Studies suggest that consuming full-fat dairy is associated with a reduced risk of heart disease.

Blood Sugar Control

Greek yoghurt, in particular, has a lower carb content than regular yoghurt due to its straining process, which removes some lactose and liquid whey. This makes it a better option for those watching their blood sugar levels or following a keto diet.

Immune System Support

Fermented milk products, including yoghurt, contain health-promoting compounds that may enhance the immune system and act as antioxidants and anti-inflammatory agents.

Greek yoghurt is made by straining regular yoghurt

The process of making Greek yoghurt starts with heating milk to 185°F (85°C) and then cooling it back down to lukewarm (about 100 to 110°F). Next, you add in your yogurt and let the mixture sit for 4 to 8 hours, or until the yogurt is thick and tangy. After this, the yoghurt is strained through a mesh sieve lined with cheesecloth or strong paper towels. This process is repeated until the desired thickness is achieved.

The straining process reduces the total volume of the yoghurt, which is why Greek yoghurt takes significantly more milk to make than regular yoghurt. It is also generally more expensive due to the increased milk requirement.

Greek yoghurt is widely consumed in the Levantine, Eastern Mediterranean, Middle Eastern, Central Asian, South Asian, and Eastern European cuisines. In Western Europe and the United States, it has gained popularity compared to unstrained yoghurt. It is often marketed as "Greek yoghurt" and is considered a good source of protein, calcium, iodine, and vitamin B12.

Greek yoghurt is also a popular choice for those following a keto diet as it is lower in carbohydrates and higher in fat and protein, making it a filling and satisfying option. It typically contains just 3.6 grams of carbs per 100-gram serving, compared to 5.6 grams of carbs in a 100-gram serving of regular yoghurt.

Frequently asked questions