Yogurt On Keto: Friend Or Foe?

Yogurt is a great source of protein and calcium, and it can be a good option for a snack or a meal. However, when it comes to the keto diet, not all yogurts are created equal. The keto diet is a low-carbohydrate, high-fat eating plan, so it's important to choose yogurts that are low in carbs. Natural yogurt tends to have a lower carbohydrate content compared to other types of yogurt, making it the most suitable option for the keto diet. In addition, flavored or sweetened yogurts tend to have a higher carb count due to added sugars. Therefore, when choosing a yogurt for the keto diet, it is important to read the nutrition labels carefully and opt for plain, low-carb options.

Greek yogurt is keto-friendly

When selecting a Greek yogurt that aligns with the keto diet, it is important to look for unsweetened varieties made with full-fat or whole milk. Plain Greek yogurt is typically the best option, as flavored or sweetened yogurts tend to have a higher carb load. Checking the nutrition labels and comparing the amount of carbohydrates per 100g across different brands can be helpful.

Additionally, the amount of Greek yogurt you consume matters. Even the highest-fat and lowest-carb Greek yogurts may not fit perfectly into the ideal keto macronutrient ratios. Therefore, it is recommended to treat Greek yogurt as a moderately carby food and enjoy it in moderation, especially when starting the keto diet. As your body adapts to the keto diet, you can increase your carb intake, and Greek yogurt is less likely to disrupt ketosis.

To make Greek yogurt even more keto-friendly, you can add a few tablespoons of heavy whipping cream to boost the fat content and improve the ratio of macronutrients.

Yogurt is a good source of protein and calcium

Yogurt is a great source of protein and calcium, which makes it a healthy snack option. Calcium is essential for maintaining bone and teeth health, as well as supporting heart health, muscle function, and nerve signaling. A cup of plain yogurt can provide up to 23% of the recommended daily value of calcium. Additionally, yogurt is a good source of phosphorus, potassium, and vitamins B2 and B12.

Yogurt is also a good source of protein, which can help increase feelings of fullness and reduce appetite. Research suggests that a high-protein diet may boost metabolism and aid in weight loss. The protein content in yogurt also contributes to muscle mass building, especially when combined with resistance training.

When choosing a yogurt, it is important to consider the different types and their nutritional content. Greek yogurt, for example, is thicker and creamier than regular yogurt due to the straining process that removes whey and lactose. While Greek yogurt is higher in protein and lower in carbohydrates, it contains less calcium than regular yogurt. Therefore, it is recommended to include other calcium-rich foods in your diet or opt for regular yogurt, which has a higher calcium content.

Natural yogurt is often the best option for those following a keto diet, as it typically has a lower carbohydrate content. However, any type of yogurt can be included in a keto diet as long as the total carbohydrate intake for the day remains low enough to maintain ketosis. It is important to read the nutrition labels and compare the carbohydrate content per serving when choosing a keto-friendly yogurt.

Yogurt is high in fat and protein, but also contains carbs

Yogurt is a great source of protein and calcium. It is generally a good option for a snack or a filling meal. While yogurt is not typically seen as a carb-heavy food, it is not exactly considered keto-friendly or low-carb either. Yogurt is made by adding bacteria to milk, which naturally contains a type of sugar called lactose. This is a combination of two types of sugar: galactose and glucose.

Natural yogurt is the most suitable for the keto diet as it is likely to have a lower carbohydrate content compared to other types of yogurt. The keto diet is a low-carbohydrate and high-fat eating plan. While there are variations of the keto diet, they all include high levels of fat, moderate protein, and very low levels of carbohydrates. The ratio of these nutrients is generally 55 to 60% fat, 30 to 35% protein, and 5 to 10% carbohydrates.

Any type of yogurt could be included in the keto diet as long as the total carbohydrate intake across the day remains low enough to keep the body in ketosis. This means using stored fat instead of carbohydrates to fuel the brain and body. While different brands of yogurt will vary in their carbohydrate content, on average, a 200g tub of 3% fat, natural yogurt will contain 10.8g of carbohydrates, compared with 31.2g of carbohydrates in a 200g tub of 2% fat vanilla-flavoured yogurt.

When choosing a yogurt for a keto diet, it is useful to read the Nutrition Information Panel on the product label and compare the amount of carbohydrate per 100g across different yogurt types. For example, a typical 6oz serving (170g) of plain, unflavoured yogurt has the following carb count (keeping in mind that these vary slightly by brand):

• Full-fat Greek yogurt: 6.77 grams
• Low-fat Greek yogurt: 6.70 grams
• Non-fat Greek yogurt: 6.19 grams
• Full-fat regular yogurt: 7.92 grams
• Low-fat regular yogurt: 12.00 grams
• Non-fat regular yogurt: 13.10 grams

In general, low-carb yogurt options will be non-flavoured plain yogurt. The addition of fruit and additional flavours to yogurt typically raises the total amount of sugars and carbohydrates. Remember, a spike in blood sugar can kick you out of ketosis!

Natural yogurt is best for keto

Yogurt is a great source of protein and calcium, and it can be a good option for a snack or a meal. It can be included in the keto diet, as long as the total carbohydrate intake for the day remains low enough to keep the body in ketosis. Natural yogurt is the most suitable for the keto diet as it is likely to have a lower carbohydrate content compared to other types of yogurt.

Carbohydrate Content

While different brands of yogurt will vary in their carbohydrate content, on average, a 200g tub of 3% fat, natural yogurt will contain 10.8g of carbohydrates, compared with 31.2g of carbohydrates in a 200g tub of 2% fat vanilla-flavoured yogurt. The addition of fruit and additional flavours to yogurt typically raises the total amount of sugars and carbohydrates. Therefore, it is important to read the Nutrition Information Panel on the product label and compare the amount of carbohydrates per 100g across different yogurt types when choosing a yogurt for a keto diet.

Benefits of Yogurt

Eating low-carb yogurt every day can have several health benefits. Yogurt is a good source of protein and calcium, which can help protect against osteoporosis. It also contains vitamins B and D, as well as minerals like magnesium and potassium, which are important for maintaining healthy blood pressure and metabolism. In addition, yogurt contains live cultures and probiotics, which enhance gut microbiota and help protect bones and prevent digestive issues.

Best Keto Yogurt Options

There are several keto-friendly yogurt options available in the market that offer various flavours with the same nutritional facts. Some of the best keto yogurt brands include:

• Ratio Keto-Friendly Yogurt
• YQ by Yoplait Plain Yogurt
• Chobani Whole Milk Plain Greek Yogurt
• Two Good Plain Greek Yogurt
• Fage Total 5% Plain Greek Yogurt

Yogurt can be made at home

• Heat the milk to 180 degrees Fahrenheit. This kills any unwanted microbes in your milk and ensures there are no remnant bacteria, pathogens, mold, or spores.
• Cool the milk to 112-115 degrees Fahrenheit. You want to make the milk a suitable temperature for the good bacteria – your starter mix.
• Add your yogurt starter – the good bacteria. Pour out one cup of warm milk and stir in either a yogurt starter or 3 tablespoons of pre-made yogurt. Look for lactic acid-forming bacteria such as Lactobacillus bulgaricus and Streptococcus thermophilus.
• Stir the yogurt starter with the rest of the milk. This spreads the good bacteria throughout the milk.
• Pour the milk into jars and incubate for 7-9 hours. A consistent, lukewarm temperature is ideal for the growth of good bacteria. The longer you incubate, the thicker and tangier the yogurt will be.
• Place the jars in the fridge to cool and set. The yogurt will get even thicker as it cools!

It's important to note that the type of milk you use will affect the thickness of the yogurt. Whole milk will result in a thicker yogurt compared to skim milk. Additionally, if you prefer Greek yogurt, you can strain your homemade yogurt to make it thicker and creamier.

Making yogurt at home is a great way to save money and reduce plastic waste. It also allows you to control the sweetness and tanginess of your yogurt. You can even add your own fruit and flavorings to make it a truly personalized treat. So, while it may be convenient to buy yogurt from the store, making it at home is definitely worth considering!

Frequently asked questions