Yogurt On Keto: Low-Carb Or No-Go?

Yogurt is a great source of protein and calcium, and it's a good option for a snack or a filling breakfast. But is it keto-friendly? The short answer is yes, but you need to choose carefully. Yogurt isn't typically seen as a carb-heavy food, but flavoured or sweetened yogurts can be loaded with sugar and carbs. So, if you're on a keto diet, it's important to check the nutrition labels and opt for plain, full-fat, or whole-milk yogurts without added sugars. Greek yogurt is also a good choice as it tends to have about half the carbs and twice the protein of regular yogurt. There are also some great keto-friendly yogurt brands out there, like Ratio and Chobani, which offer delicious low-carb options.

Plain Greek Yogurt

Greek yogurt is a versatile food that can be used as a base for breakfast, a marinade, or a dip. It is made by straining excess whey from yogurt, resulting in a thicker consistency and a tangy flavour.

When choosing a keto-friendly yogurt, it is important to avoid flavoured or sweetened varieties, as these tend to have a higher carb count. Fruit and additional flavours typically increase the total amount of sugars and carbohydrates in yogurt. Instead, opt for an unflavoured, plain Greek yogurt, such as Chobani Whole Milk Plain Greek Yogurt, which has a simple ingredient list of just cultured milk.

Another option is Fage Total 5% Plain Greek Yogurt, which has a slightly higher amount of carbohydrates at 6 grams per 200-gram serving, but also offers a high protein content of 18 grams.

For those who prefer a lower-fat option, it is important to be mindful of added sugars, which are common in less creamy, low- and non-fat yogurts. However, plain, non-fat Greek yogurt actually contains less sugar than its full-fat counterpart.

In addition to being low-carb, plain Greek yogurt is also a good source of protein and calcium, making it a nutritious and filling option for snacks or meals.

Plain Regular Yogurt

When selecting a plain regular yogurt for the keto diet, there are a few things to keep in mind:

• Full-fat or whole milk yogurt: Opt for full-fat or whole milk yogurt, as these tend to have lower carbohydrates and higher fat content, which aligns with the keto diet's focus on high-fat, low-carb foods.
• No added sugar: Avoid yogurts with added sugars, as this can elevate carbohydrate content and work against the benefits of the keto diet. Check the ingredient list and nutrition label to ensure there are no added sugars or high-fructose corn syrup.
• Moderate protein: While yogurt is a good source of protein, you don't need excessive amounts on the keto diet. Choose options with moderate protein content.
• Fewer ingredients: Yogurts with simpler ingredient lists and no additives or artificial sweeteners are generally better for the keto diet.
• Net carbohydrates: Aim for yogurts with 5 grams or fewer net carbohydrates (total carbs minus fibre) per serving.
• YQ by Yoplait Plain Yogurt: This yogurt is made with simple ingredients: just milk and cultures. It contains no added sugars and only 1 gram of naturally occurring sugar, making it an excellent low-carb option. It's also packed with protein.
• Chobani Whole Milk Plain Greek Yogurt: This yogurt has a simple ingredient list, containing just cultured milk. It's thick, creamy, and full of healthy fats and protein.
• Fage Total 5% Plain Greek Yogurt: While this yogurt has more carbohydrates than some other options, it also offers higher amounts of protein, with 18 grams per 200-gram serving. It has a creamy texture and is versatile for use in various recipes.

Remember, when incorporating yogurt into your keto diet, it's important to consider your overall daily macronutrient goals and adjust your portions accordingly. Additionally, be mindful of any added toppings or mix-ins, as they can impact the carb count.

Coconut Milk Yogurt

Coconut yogurt is made from fermented coconut milk. It is rich in probiotics, which can improve the health of your gastrointestinal microbiome. Your gut microbiome affects your digestive health, immune system, and central nervous system.

When buying coconut milk or coconut cream, it is important to use a good-quality brand. Look for a brand that contains only coconut (60% or higher) and water. Avoid brands that use additives such as guar gum or fillers. It is also important to use full-fat coconut milk or coconut cream, as reduced-fat coconut milk will not work as well for keto coconut yogurt.

Ingredients:

• 1 can of Savoy Coconut Cream
• 2 Renew Life Probiotic Tablets (powder only)
• 10 drops Liquid Vanilla Stevia

Directions:

• Shake the can of coconut cream before opening.
• Pour the entire can into a large glass mason jar.
• Break two probiotic capsules and pour the powder into the jar.
• Using a wooden spoon, mix in the probiotic powder until well combined.
• Add 10 drops of vanilla stevia and mix to combine.
• Cover lightly with a cheesecloth and a rubber band.
• Store in a warm environment, ideally at 75 degrees Fahrenheit.
• Let the yogurt activate for 24-48 hours. Check after 24 hours to see if the desired tang and thickness have been achieved.
• Transfer to the refrigerator and store covered for up to a week. The yogurt will continue to thicken in the fridge.

This keto coconut yogurt has a serving size of 1 and contains 220 calories, 22 grams of total fat, 0 grams of saturated fat, 0 grams of trans fat, 0 grams of unsaturated fat, 0 mg of cholesterol, 0 mg of sodium, 3 grams of carbohydrates, 0 grams of fiber, 0 grams of sugar, and 2 grams of protein.

Almond Milk Yogurt

Almond milk is a keto-friendly drink that can replace fresh cow's milk, which contains more carbohydrates per serving. To ensure your almond milk has the fewest possible carbs, choose unsweetened varieties. Almond milk has a low glycemic index, is low in calories, and is a source of important micronutrients such as vitamins and minerals.

Almond milk is a good option for keto dieters as it is very low in carbs, leaving room for other low-carb sources in your diet. You can consume one to three cups of almond milk per day while staying in ketosis.

• Choose unsweetened almond milk to minimise carb intake.
• Include one to three cups in your daily meal plan.
• If making your own almond milk, use raw, unsalted almonds and filtered water. Soak the almonds in water overnight, then blend with four to six cups of water. The more water you use, the thinner the almond milk will be.
• Almond milk is a versatile ingredient that can be used as a dairy-free milk option in recipes and as a basic substitute for cow's milk.
• It is a good option for baking and desserts, but it is not a suitable substitute for coconut milk due to its lower fat percentage.

Almond milk is a healthy and delicious option for those following a keto diet. By choosing unsweetened varieties and monitoring your intake, you can enjoy the benefits of this low-carb, dairy-free milk alternative.

Flavoured Yogurt

Firstly, it is important to note that flavoured yogurts tend to have higher carb counts than plain yogurts. This is because the addition of fruit and other flavours usually raises the sugar and carbohydrate content. For example, Chobani Zero Sugar Yogurt, which comes in several flavours, has 5 net carbs per serving.

If you are following a keto diet, it is recommended that you choose flavoured yogurts with natural sweeteners, such as stevia or monk fruit extract. These sweeteners will add sweetness without spiking your blood sugar and kicking you out of ketosis. Two Good Greek Yogurt is a good example, as it contains only 2 grams of sugar per cup and is sweetened with stevia and monk fruit.

Another option is to choose flavoured yogurts specifically designed for keto diets, such as Ratio Keto-Friendly Yogurt, which comes in vanilla, strawberry, black cherry, mango, and coconut flavours. These yogurts are formulated with keto dieters in mind and have a low net carb count of 2 grams per serving.

However, it is important to read the labels carefully. Some flavoured yogurts, even those labelled as keto-friendly, may contain artificial sweeteners or other additives that are not compatible with the keto diet. Additionally, flavoured yogurts can have a higher calorie count, which can slow down weight loss if consumed in excess.

In conclusion, flavoured yogurt can be a part of a keto diet, but it is important to choose wisely and consume in moderation to stay within your daily carb allowance and avoid disrupting ketosis.

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