Leena Watts
Yogurt is a nutritious snack and can be a great addition to a healthy diet. However, when following a low-carbohydrate diet, it can be challenging to choose the right yogurt as the carbohydrate count varies substantially across different varieties. The Specific Carbohydrate Diet (SCD) is one such diet that includes homemade yogurt fermented for 24 hours. This yogurt is free from additives and is well-tolerated by the digestive system. It is made using a yogurt maker or a kitchen thermometer to measure the temperature at each stage, including preparation, cooling, and fermentation. The milk is heated to 180°F or 82°C, cooled, and then fermented for 24 hours. This long fermentation period allows the bacteria to consume the sugar in the milk and create billions of beneficial bacteria, resulting in a yogurt that is gentle on the gut.
| Characteristics | Values |
|---|---|
| Fermentation Time | 24 hours |
| Fermentation Temperature | Low |
| Milk Temperature | 180° F or 82° C for 30-60 seconds |
| Milk Cooling Temperature | 64°-77° F or 20°-25° C |
| Milk Type | Skim milk, whipping cream, whole milk, almond milk, soy milk, etc. |
| Yogurt Maker | Yogourmet Yogurt Maker, Instant Pot, oven light, heating pad |
| Yogurt Starter Culture | Lactobacillus bulgaricus, L. acidophilus, S. thermophilus |
| Additives | Cornstarch, agar agar, chia seeds, walnuts, almonds |
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What You'll Learn
Use a yogurt maker or instant pot to incubate milk
Using a yogurt maker or instant pot to incubate milk is a great way to make SCD yogurt. The instant pot is a popular option as it provides a safe method to incubate yogurt, keeping it at a constant warm temperature, allowing the bacteria to multiply and thicken to create a smooth, creamy yogurt.
To start, you will need to purchase a yogurt starter or simply use store-bought plain dairy yogurt with active live cultures. The label should indicate active cultures such as Lactobacillus acidophilus, Bifidobacterium bifidum, or Streptococcus thermophilus.
The milk you use is important. Whole milk is the best option for making yogurt as it creates a creamier and thicker yogurt. Lower-fat milk options can be used, but they require a thickening ingredient such as heavy cream or half-and-half. Non-dairy milk can also be used, but the thickness and flavor will vary depending on the type of milk and the starter yogurt used.
The milk should be heated to 180-190℉/82-88℃, stirring often so the milk does not scorch. Once the milk reaches the desired temperature, remove the inner pot from the unit and set it on the counter or in a bowl of ice water to cool to 108°F. Once the milk has reached 105-115℉/41-46℃, add the yogurt starter/prepared yogurt to the inner pot and whisk until incorporated.
Return the inner pot to the instant pot and place the lid on top. Wrap the unit in a towel and let the yogurt incubate for 6 to 10 hours. The longer you leave the yogurt, the thicker and tangier it will become. However, be aware that the yield decreases the longer you leave it. After the incubation period, chill the yogurt before moving it to long-term storage.
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Ferment for at least 24 hours to remove lactose
Fermentation plays a key role in the process of making yogurt. It is during this stage that lactose, a sugar found in milk, is removed. The amount of time required for fermentation varies, but for the Specific Carbohydrate Diet (SCD) yogurt, it is recommended that fermentation last for at least 24 hours.
The fermentation process for SCD yogurt involves allowing the milk to cool to a temperature between 64° and 77° F (20° and 25° C). This temperature range is important as it provides an optimal environment for the growth of beneficial bacteria. Once the milk reaches the desired temperature range, the starter culture or yogurt is added and gently whisked in.
The mixture is then placed in a yogurt-making jar and left to ferment for 24 hours. During this time, the bacteria in the starter culture actively feed on the lactose present in the milk. The longer fermentation time ensures that the bacteria have sufficient time to consume and significantly reduce the lactose content in the yogurt.
After the 24-hour fermentation period, the yogurt is transferred to the refrigerator and chilled for at least 6 hours before consumption. This chilling period helps to further stabilize the yogurt and improve its texture and consistency.
It is important to note that the fermentation time can be extended beyond 24 hours for SCD yogurt, but it is generally not recommended to exceed 30 hours. This is because, after this point, there is a risk of starving the bacteria, which can spoil the yogurt and reduce its health benefits.
By fermenting the yogurt for at least 24 hours, individuals can effectively remove most of the lactose, making it suitable for those with lactose intolerance or those following a low-carb diet.
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Use whole milk or higher fat milk for less tart yogurt
When making yogurt for the Specific Carbohydrate Diet, it is recommended to use whole milk or higher-fat milk for a less tart result.
Yogurt can be made with milk ranging from skim to whipping cream. Whole milk and higher-fat milk are preferable to skim or 1% milk, as the latter options are thin and sour, and also contain more carbohydrates.
The perception that whole-milk products are healthier has led to a significant increase in the number of whole-milk yogurt products on store shelves. Research suggests that full-fat dairy may be healthier than previously thought, with some studies indicating that consuming full-fat dairy is not associated with an increased risk of cardiovascular disease or type 2 diabetes. Additionally, eating full-fat dairy may be linked to lower weight gain over time, with a 2013 study finding that preschool-aged children who drank low-fat milk were more likely to be overweight or obese than those who drank whole milk.
However, it is important to note that dairy products, particularly full-fat dairy, contain saturated fat, which has been linked to an increased risk of heart disease. As such, it is generally recommended to consume a combination of low-fat and full-fat dairy options to maintain a balanced diet.
When making yogurt for the Specific Carbohydrate Diet, using whole milk or higher-fat milk can improve the texture and taste while also reducing the carbohydrate content. This can be especially beneficial for those on a low-carb diet, as yogurt is a nutritious snack or meal option that can be enhanced with low-carb flavourings and toppings.
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Add flavour with low-carb fruit, nuts or seeds
When making yogurt for the Specific Carbohydrate Diet, you can add flavour with low-carb fruits, nuts, or seeds.
Low-carb fruits
Fruits that are high in water or fibre have fewer carbs than other fruits. For example, watermelon is 92% water and has 7.5 carbs for every 100 grams. Cantaloupe is another low-carb option, with only about 8 grams of carbs per 100 grams. Honeydew is slightly higher in carbs, with 9 grams of carbs per 100 grams, but it is still a good option and is packed with potassium, copper, and vitamin C. Peaches are another great choice, with only 8 net grams of carbs per 100 grams. Avocados are also a good option, with 8.5 grams of carbs per 100 grams, and they are high in fibre and "good" fats. Plums are another low-carb fruit, with only 7.6 grams of carbs per medium plum. It's important to note that fresh or frozen fruit is best, as canned fruit often has more sugar and, therefore, more carbs.
Low-carb nuts
Most nuts are low in carbs and can easily fit into a low-carb diet. Some particularly good options include pecans, which have numerous health benefits, including being loaded with important nutrients like thiamine, magnesium, phosphorus, and zinc. Macadamia nuts are another great option, as they are highly nutritious and contain B vitamins, magnesium, iron, copper, and manganese. They are also rich in healthy fats, antioxidants, vitamins, and minerals, which may boost heart health and reduce inflammation. Brazil nuts are large, low-carb nuts that are an excellent source of selenium, a mineral essential for health. Just one Brazil nut provides more than 100% of the recommended daily value of selenium. Walnuts are another low-carb option that is loaded with nutrients, including B vitamins, iron, magnesium, zinc, antioxidants, and fibre. Hazelnuts are high in L-arginine, an amino acid that promotes heart health by improving blood flow and lowering blood pressure. They are also rich in fibre and monounsaturated fats, which are beneficial for heart health. Pine nuts have a distinctive flavour and buttery texture due to their high oil content. They contain vitamins E and K, magnesium, zinc, copper, and phosphorus.
Low-carb seeds
Chia seeds are tiny, firm seeds that are packed with healthy fibre and omega-3 fats. They can be used to make a popular low-carb dish called chia pudding, made by soaking the seeds in liquid until they take on a jelly-like texture. Flax seeds are another low-carb option that is full of fibre and omega-3 fats. They have been studied for their potential beneficial effects on blood pressure and heart health.
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Yogurt starter cultures: Lactobacillus bulgaricus, L. acidophilus and S. thermophilus
Homemade yogurt is an important part of the Specific Carbohydrate Diet (SCD). The fermentation time for SCD yogurt should be at least 24 hours to grow probiotics and remove lactose sugar.
Yogurt starter cultures are an essential component of making yogurt. Lactobacillus bulgaricus, L. acidophilus, and S. thermophilus are recommended yogurt starter cultures for the SCD. These cultures are live active lactic acid cultures that can be purchased as a powder mix. The starter contains lactic acid cultures isolated from natural sources and may include a small amount of dried organic skim milk powder as a growth medium for the bacteria.
Lactobacillus bulgaricus is a well-studied yogurt starter culture, often investigated alongside Streptococcus thermophilus. These cultures have been shown to ameliorate symptoms and modulate the immune response in a mouse model of dextran sulfate sodium-induced colitis. They enhance the production of cytokines and have high anti-inflammatory and immunomodulatory potential.
S. thermophilus, also known as Streptococcus thermophilus, is another critical yogurt starter culture. It works in conjunction with Lactobacillus bulgaricus to provide the characteristic taste, thickness, acidity, and aroma of Bulgarian yogurt. Streptococcus thermophilus has been shown to downregulate cytotoxic T cells and enhance regulatory T cells, contributing to its immunomodulatory effects.
L. acidophilus, or Lactobacillus acidophilus, is a recommended yogurt starter culture for the SCD. While there is limited specific information about its role in yogurt making, it is known for its probiotic properties and potential health benefits.
When making yogurt for the SCD, it is important to consider the type of milk used. Whole milk is generally recommended as it has a lower carbohydrate content compared to skim or low-fat milk. Additionally, the fermentation time and temperature are crucial factors that influence the development of probiotics and the reduction of lactose sugar.
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Frequently asked questions
The fermentation time for SCD yogurt should be at least 24 hours to grow probiotics and remove lactose sugar.
The higher the fat content in the milk, the less tart your yogurt will be. Skim and 1% milk are higher in carbohydrates than whole milk.
First, bring the desired milk to a simmer at 180° F or 82° C for 30-60 seconds and remove from heat. Cover and cool until the milk reaches 64°-77° F or 20°-25° C. Then, use a yogurt maker to ferment the yogurt for at least 24 hours.
