Whole Milk Yogurt: Keto-Friendly Or Not?

Yogurt is generally considered keto-friendly, provided it is plain, whole milk, and without added sugar. Traditional whole milk yogurt is often too high in carbohydrates to fit into a keto diet, but unsweetened Greek yogurt or skyr is an improvement. Greek yogurt is strained, removing much of the liquid whey and lactose, resulting in a lower-carb, higher-protein product. Unsweetened almond milk yogurt has some of the lowest carb counts among yogurts with lots of healthy fat content.

Full-fat, plain yogurt is keto-friendly

Yogurt is a breakfast and snack staple for many people, and the good news is that it can be included in a keto diet. However, not all yogurts are created equal when it comes to keto-friendliness. The key is to choose full-fat, plain yogurt without added sugar.

Traditional whole milk yogurt tends to be too high in carbohydrates to fit into a keto diet. For example, an 8-ounce container of whole milk yogurt typically contains more than 10 grams of net carbs, which is a significant portion of the daily carb allowance on a keto diet (usually around 20 to 50 grams).

However, full-fat, plain yogurt is suitable for keto, as it has a moderate amount of carbohydrates. A 1-cup serving of full-fat yogurt typically contains 8 grams of carbohydrates, along with 7 grams of fat and 5 grams of protein. This makes it a good option for keto, especially when considering the other health benefits of full-fat yogurt, such as its probiotic content and quality proteins.

In addition, the most beneficial nutrients in dairy are found in the fats, so it is important to choose full-fat options. Greek yogurt is an excellent choice for keto, as it is higher in fat and protein and slightly lower in carbohydrates than regular yogurt. Look for plain, unsweetened Greek yogurt made with whole milk, which will have the ideal combination of high fat and low carb content.

When choosing a yogurt for keto, it is best to avoid flavoured yogurts, as these often have more sugar than protein and are made with low-fat or non-fat milk. It is also important to keep an eye on portion sizes and choose yogurts with active cultures, as these will have had more time to consume the lactose (sugars/carbs).

Some specific brands that offer keto-friendly plain Greek yogurts include Fage, Stonyfield, Chobani, and Wallaby Organic Plain. By choosing full-fat, plain yogurt and being mindful of portion sizes and toppings, you can definitely enjoy yogurt as part of a keto diet.

Greek yogurt is also keto-friendly

A 6oz serving of plain, unflavored Greek yogurt typically contains around 6-7 grams of carbohydrates, depending on whether it is full-fat, low-fat, or non-fat. For example, a 6oz serving of full-fat Greek yogurt has 6.77 grams of carbs, while non-fat has 6.19 grams.

When choosing Greek yogurt for a keto diet, it is best to opt for plain, whole-fat varieties with no added sugar. Flavored and low-fat options tend to have more added sugar and carbohydrates.

Greek yogurt is a good source of protein and calcium, and it also contains vitamins B and D, as well as minerals like magnesium and potassium. It is also a fermented food, so it has healthy bacteria and probiotics that can improve digestive health.

While Greek yogurt can be a part of a keto diet, it should be consumed in moderation and combined with other low-carb foods to stay within the daily carb limit.

Yogurt is a good source of protein

Yogurt, like other milk products, has proteins that contain all the essential amino acids needed for human nutrition, growth, and development. These essential amino acids cannot be produced by the body and must be present in the diet. One of the proteins in yogurt is casein, which enhances calcium solubility and absorption. Better calcium absorption improves bone health and strength. Another protein in yogurt, lactoferrin, is important for the absorption of iron and regulates the immune system.

Yogurt is a good alternative to meat as a source of protein. A 200-gram portion of yogurt can provide as much as 20 grams of protein, and if you choose low-fat or skim milk, it will have less than 1 gram of fat. Yogurt also contains lactase-producing live bacteria, which continues to digest lactose even after consumption.

Yogurt is a rich source of calcium, iodine, vitamins, and microorganisms that benefit health. Even moderate servings of dairy products can help meet vitamin and mineral requirements.

Yogurt contains carbohydrates

The fermentation process in yogurt-making involves adding live bacteria to milk, which feed on the lactose. This process results in a breakdown of lactose, forming galactose and glucose. The bacteria then convert most of the glucose into lactic acid, giving yogurt its characteristic sour flavor. However, not all the lactose is broken down, which is why yogurt still contains carbohydrates.

The amount of lactose in yogurt can vary depending on the production method and the length of fermentation. Commercially produced yogurt may have a higher carbohydrate content because the fermentation process is often stopped before all the lactose is consumed by the bacteria. On the other hand, longer fermentation times result in more lactose being broken down, leading to slightly lower carbohydrate levels.

It's worth noting that flavored yogurts, whether fruit-flavored or sweetened with honey or vanilla, will generally be higher in carbohydrates and added sugars. For instance, a container of Yoplait Strawberry Yogurt has 27 grams of carbohydrates, with 13 grams of added sugar. Therefore, when aiming for a lower-carb option, it's best to choose plain, unflavored whole milk or Greek yogurt.

Yogurt has health benefits

Yogurt is a popular dairy product that has been consumed for hundreds of years. It is made by the bacterial fermentation of milk, which causes milk proteins to curdle and gives yogurt its unique flavour and texture. While yogurt contains carbohydrates, which are not ideal on a keto diet, it can offer several health benefits. Here are some reasons why yogurt is considered beneficial for health:

Rich in Important Nutrients

Yogurt is an excellent source of calcium, providing about 49% of the daily recommended value in just one cup. It is also high in B vitamins, particularly vitamin B12 and riboflavin, which are essential for maintaining a healthy heart and preventing neural tube birth defects. Additionally, yogurt contains other vital nutrients like phosphorus, magnesium, and potassium, which play a role in regulating blood pressure, metabolism, and bone health.

High in Protein

Yogurt is a good source of protein, providing about 12 grams per 8 ounces. Protein helps to increase energy expenditure and regulate appetite by increasing the production of hormones that signal fullness. Greek yogurt, in particular, has a higher protein content than regular yogurt, which can aid in weight management.

Improves Digestive Health

Some types of yogurt contain live bacteria or probiotics, which can improve digestive health. Probiotics have been found to reduce the uncomfortable symptoms of irritable bowel syndrome (IBS) and improve digestive symptoms and gut health. Yogurt with live cultures is often recommended to prevent or relieve antibiotic-associated diarrhea and constipation.

Strengthens the Immune System

Consuming yogurt, especially with probiotics, can strengthen the immune system and reduce the likelihood of contracting diseases. Probiotics have anti-inflammatory properties and may help reduce the incidence, duration, and severity of the common cold. The immune-boosting properties of yogurt are also attributed to its magnesium, selenium, and zinc content.

Promotes Heart Health

Yogurt's fat content has been a subject of debate, but current research suggests that the fat in yogurt may benefit heart health. Yogurt consumption has been linked to reduced blood pressure and a lower risk of heart disease. Additionally, the intake of saturated fat from whole milk products has been associated with increased HDL (good) cholesterol levels.

Aids in Weight Management

Greek yogurt, in particular, has been linked to weight management due to its high protein content and ability to increase levels of appetite-reducing hormones. Studies have found that consuming full-fat dairy products is correlated with a lower risk of obesity, and yogurt consumers tend to have healthier diets overall.

Frequently asked questions