You can only eat 30-50 grams of net carbs per day on reddit keto, so it helps to be careful about which key foods you ingest. That makes certain brands unsuitable for a ketogenic diet, but some greek yogurt brands and flavors just fine. In this post, you’ll learn how to tell the difference, figure out where yogurt falls into a healthy, low carb yogurt, sugar free yogurt, high-fat diet, and explore the best keto yogurt choices to make your next shopping trip simple.
The scrumptious, smooth flavor of Greek yogurt is most definitely a treat, but is it keto-friendly? Greek keto yogurt or sugar free yogurt can be enjoyed in so many ways: mixed with berries for extra flavor or garnished with coconut flakes and nuts for a crunch. With too many greek yogurt brands of keto yogurt, flavors, and styles to choose from, Greek yogurt can be overwhelming, particularly on reddit keto!
Although most Greek keto yogurt products aren’t appropriate for the reddit keto diet, there are some you can pick from multiple greek yogurt brands.
What is Yogurt?
Yogurt refers to milk or other varieties of dairy products that are merged with an active culture (beneficial bacteria) (beneficial bacteria). Studies show the value of this good
bacteria or probiotics for a safe digestive system. Look out for the term ‘heat-treated’ on the bottle, which means the yogurt was heated since it was cultured, destroying beneficial bacteria.
The method of producing yogurt involves heating milk and cooling it for fermentation. A concentration of around 2 percent fermentation culture is applied to the yogurt. When you leave the yogurt after a few hours, the bacteria eat the lactose (sugar) and turn the sugar into lactic acid. With industrial yogurts, the milk often typically goes through some processing steps before it’s mixed with the bacteria, such as pasteurization and homogenization.
The fermentation process is what gives yogurt its color, fragrance, consistency, and health benefits. After the fermentation process, producers also add other ingredients to make their products, such as fruits and sugar. The substance is cooled and processed at
refrigeration temperatures to delay microbiological and chemical degradation.
Yogurt is an ancient food that became widespread with the advent of agriculture when humans started widely domesticating milk-producing animals like cows, camels, yaks, and goats. The first yogurt factory opened in 1932 in France!
Different factors change the nutritional content of any yogurt, such as the source and form of milk solids, the strains of bacteria used in the fermentation, the length of the fermentation process, and any additional ingredients (like pesky sugar) (like pesky sugar).
Amount of Carbohydrates in Keto Yogurt
Look at a few different Keto yogurt products in the dairy aisle, however, and you’ll find the different brands and flavours produce different quantities of carbs and sugar. Here’s what you might expect in the carb department when you dip into one cup of the most common varieties of plain keto yogurt:
- Full-fat Greek yogurt: 7.75 grams
- Non-fat Greek yogurt: 8.82 grams
- Full-fat daily yogurt: 11.4 grams
- Non-fat daily yogurt: 18.8 grams
What is Greek Yogurt?
Greek keto yogurt is made by straining traditional yogurt to extract the whey (lactoserum) to achieve a smoother texture. After fermentation, the yogurt is usually wrapped in a fine mesh cloth and permitted to strain for many hours. Greek yogurt is also strained three times.
Greek yoghurt is a concentrated fermented milk food with a low lactose content, making it a safer choice for people with dairy or lactose sensitivities and for those on keto because it’s lower in carbohydrates. It’s also a great source of protein and fatty acids.
Is Yogurt Keto?
Some yogurt is keto, while most yogurt certainly is not. High-quality, keto-friendly yogurt is an outstanding source of protein and good fats with a moderately low carb count.
The protein content in yogurt comes from milk, making it 20 percent whey protein and 80 percent casein protein, all of which are high-quality proteins. But the amount of milk protein varies significantly, since yogurt is also diluted with less-than-wholesome filler ingredients. Greek and Icelandic yogurts produce milk that’s been purified before culturing, which is why they have a higher protein level than other forms of keto yogurt.
Just as the protein content, the fat in keto yogurt often comes solely from milk, which is why it’s called milk-fat or butterfat. Butter is a keto-approved safe fat, as long as it comes from a high-quality (preferably grass-fed) source of milk. That’s why generally speaking, higher-quality, pure yogurt looks more tart and has less overall carbs.
May I Have Greek Yogurt on a Keto Diet?
Most Greek yogurts have tonnes of added sugar, although there are several trustworthy brands of keto yogurt you may pick from, such as YQ®, Peak®, and Two Good®. Chobani® full fat simple Greek yogurt is another keto-friendly alternative.
You may also make Greek yogurt more keto-friendly by adding coconut oil, almonds, and seeds, coconut flakes, MCT oil, or keto granola. Experiment with various flavours
to discover your pick.
Unsure on how to start flavoring plain Greek yogurt? Check out Dr. Ryan Lowery’s favorite protein-packed keto greek yogurt recipe that he makes almost every day, 5 ounces (150 grams) of pure Greek yoghurt is about 11 grams of protein and 5 grams of carbohydrates. Yogurt has been proven to suppress hunger and encourage feelings of fullness, so if you eat keto-friendly Greek yogurt in moderation, it’s an outstanding keto option.
When people are new to the ketogenic diet, they sometimes ask what kind of key foods they can and should consume while limiting carbohydrates. Although we do have an in-depth ketogenic food list, it doesn’t include everything and doesn’t contain all of the keto-friendly substitutes and recipes that are most often asked for.
Use our tips below to get an idea of the best options for popular high-carb ingredients and what key foods you can mimic when taking the low-carb path. Not only can this keto cheat sheet help make the new lifestyle practical for the long-term, but it’ll make it undeniably fun as well!
How to keep your yogurt creations more in low-carb?
If you’ve found (or made) a low-carb yogurt you enjoy, make sure your toppings don’t sabotage your low-sugar goals. Make your yogurt more satiating with add-ins like chia seeds or ground flax, which add fibre to fill you up, advises Cording. If you like a little sugar, add a teeny drizzle of maple syrup or honey.
You should also blend in some berries, which have color, fiber, and sweetness of their own, Stevens adds. If you’re feeling adventurous, use your yogurt to thicken up soups, marinate seafood (it gives the skin a crispy tangy), or make tomato sauce creamier.
Tips For Selecting a Greek Yogurt on Keto
- Look for keto Greek yogurts that:
- Are unsweetened or unflavored
- Are completely fat
- Have active cultures
Consume Greek keto yogurt in moderation on keto. You should also try this keto frozen berry bark and find out these top tricks for pleasing your sweet tooth on keto! If you can’t have dairy or you’re on an elimination diet due to autoimmune disorder, you should consider a coconut yogurt substitute!
Prefer to make your own low-carb keto yogurt?
If you want to make a big stash of your own low-carb yogurt, all you need is some milk, a little bit of low-carb, store-bought yogurt (to have live cultures), this recipe, and a stove top. (You can even make yogurt in your instant pot!)
For coconut yogurt, you need only one can of unsweetened, full-fat coconut milk, two probiotic capsules, and this recipe. (Though it takes time, there’s no heat involved—and your coconut milk is low in carbs to start off with.)
