Is Yogurt Good For Low Carb Diet

Probiotics In Greek Yogurt Vs Regular Yogurt

Atkins Diet – What about Yogurt on a low carb diet?

For all these reasons, Greek yogurt is considered by many to be a healthy food. But when it comes to probiotics, is it any better than the regular yogurt on the store shelves?

The FDA indicates that in order to be considered yogurt, a product must contain one of two specific types of bacteria: Streptococcus thermophilus or Lactobacillus bulgaricus. Aside from that, ingredients can and do vary widely for both regular and Greek yogurt.

So is one better than the other if you want to maximize the probiotic benefits? Not really, but youll still have to read package labels to know what youre getting.

On a yogurt label you may see a seal that indicates the product has live and active cultures. This means it contains at least 100 million cultures of live probiotics per gram of yogurt at the time of manufacture.

On the other hand, the words heat-treated on the label suggest the yogurt was heated after being cultured, killing the beneficial cultures and eliminating any probiotic benefit.

So when it comes to probiotics, Greek yogurt and regular yogurt are about the same. However, youll find quite a bit of variation from one brand to another in the quantity and variety of cultures used, as well as overall probiotic benefit.

So in general, there are nutrients in Greek yogurt that can help you improve overall health and peak performance. But is Greek yogurt the best way to get these nutrients?

And is Greek yogurt OK to eat if youre following a Keto diet?

Can You Eat Ice Cream And Yogurt On A Low

Low-carbohydrate diets reduce consumption of most carbohydrates, including sugar. Depending upon the diet, you may be encouraged to choose healthy fats or maintain a moderate fat intake. Dairy products are typically included in a reduced carbohydrate eating plan, but which products depends on the diet. Lower-carbohydrate versions of dairy favorites, like ice cream and yogurt, are an option on some diets.

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Is Yogurt Keto Friendly

No, yogurt is not really keto at least, most store-bought varieties are not considered keto approved yogurt, as they are made with a base of milk and many are also sweetened with sugar, both of which crank up the carbs fast.

The closest store-bought natural yogurt that falls in line with keto would be full-fat Greek yogurt but even the plain, unsweetened variety can add up very fast in your macros.

There are more low carb yogurt options popping up in stores, though

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Organic Valley Grassmilk 100% Grass

When you can, splurge for a grass-fed yogurt like this new tub from Organic Valley. Grass-fed cows provide more omega-3 fatty acids and two to five times more conjugated linoleic acid than their corn- and grain-fed counterparts. CLA contains a group of chemicals that provide a wide variety of health benefits, including improved blood-sugar regulation, maintenance of lean body mass and reduced body fat.

What Brand Of Yogurt Is Keto Friendly

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Check out some of these keto yogurt brands! Theyre made with minimal carbs, high fat, and are delicious. Some can be found in stores across the country, and others you may have to specially order online.

Dont be afraid to ask your grocery store if theyd be willing so start carrying one of these brands. Often times stores will accept request forms for products they see a potential profit in.

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Keto Yogurt: 6 Best Low Carb Yogurt Brands

Yogurt can offer numerous health benefits stemming from its probiotics, protein, calcium, and healthy fats. Yet yogurt also contains carbs. This all begs the question, is yogurt keto? And, better yet, is there such a thing as keto yogurt?

Thankfully, there are indeed keto-friendly yogurt options recently appearing on store shelves.

In this article, well explore the role of yogurt on keto, and review some of the best low-carb yogurt brands on the market.

Can You Eat Yogurt On A Low Carb Diet

Sweetened yogurt

Yogurt is a tasty, versatile food. Although plain yogurt is fairly low in carbs, many people tend to eat fruit-flavored, sweetened low-fat or nonfat yogurt. Sweetened yogurt often contains as many carbs as a dessert.

This article explores the keto diet in more detail and lists some of the best keto-friendly snacks.

  • Nut butters. There are many different nut butters to choose from, including peanut, almond, and sesame.
  • Olives.

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Dannon Oikos Triple Zero Cherry

“This yogurt is sweetened with stevia, which is not an artificial sweetener and does not yield calories. This low-sugar yogurt contains 15 grams of protein per serving to keep you full for a long time!” says Miller. “Also, I have personally loved their wide variety of flavors. This can be a great healthier substitute for dessert as well.”

According to Amanda Blechman, RD, CDN, and senior manager of scientific affairs at Danone North America, “Oikos Triple Zero is designed to provide an excellent source of high-quality protein to help people build and maintain strong muscles as part of a balanced diet and healthy lifestyle.”

What To Look For When Choosing Keto Yogurt Brands

Two Good Yogurt Review | Low Carb Greek Yogurt!

When searching for the right yogurt, it is important to choose organic dairy when possible. Organic milk contains a healthier ratio of omega-6 to omega-3 fatty acids. Organic dairy cows are also raised without hormones, steroids, or antibiotics. Also, look for yogurts that are unsweetened, made with full-fat dairy, and active cultures. Watch out for added sugars or unnecessary additives. Keto friendly sweeteners are typically monk fruit, stevia, erythritol, and allulose. According to the guidelines listed above, you want the net carbohydrates to be below 8 g per service.

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Low Carb Yogurt Brands: 4 Top Choices Ranked

Being a yogurt lover on a low-carb diet can be tough. Most yogurt brands that are sold in stores are high in sugars and low in fat, which means more carbs .

However, if you are really craving some yogurt, you do have options. Here are 4 low-carb yogurt brands that we’ve ranked based on a variety of factors, including carb count, availability, calories, fat, and protein.

Clover Sonoma Nonfat Plain Greek Yogurt

If you’re monitoring dietary fat for your heart health, Dahan recommends finding a low-fat or fat-free option with no added sugar since “some of the 4-5% fat yogurts can contribute too much saturated fat.” One serving of this certified organic nonfat yogurt contains 15 grams of protein, making it a great option for Greek yogurt fans without the high fat content. If plain seems a little too tart for your tastebuds, you can always use it in savory dishes too, as a healthier sour-cream replacement, or as the base of homemade tzatziki.

Available on Instacart.

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Chobani Less Sugar Greek Yogurt Wild Blueberry

As far as fruit-flavored yogurts go, Chobani’s Less Sugar line is a safe bet. Especially since it’s so rare to find a fruit-flavored yogurt with more protein than sugar. This one’s also gluten-free, kosher, and free of artificial ingredients. Pick some up if you haven’t been able to give up on your fruit-flavored yogurts, but we’d always recommend a plain Greek yogurt with real blueberries before any pre-packaged container.

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Can I Have Yogurt On Keto

This Low

A keto diet is a low-carb diet, usually consisting of 20-50g of carbs per day. To stay within this strict carb count, you need to avoid foods high in added sugar and carbs.

Many conventional yogurt brands contain too much sugar to be enjoyed on a keto diet, especially when topped with granola. While we can solve the high sugar granola problem with our Keto Granola, switching from a low fat greek yogurt may be a little more difficult.

Some standard household yogurt names and their per serving carb counts are:

  • Go-Gurt 23g carbs Talk about an overload of sugar for your little ones!

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Dairy May Worsen Acne And Other Skin Issues

Can dairy cause or worsen acne? In some people, it might. Dairy has been shown to raise levels of insulin-like growth factor 1 , a hormone that increases sebum production and has been found to play a large role in acne.32

Observational studies in children, teens, and young adults suggest that all types of dairy, including cheese and yogurt, may be problematic for those who struggle with acne.33

Dairy May Cause Cravings

Although dairy is often considered filling, some people find that eating it causes cravings for more.28 One piece of cheese leads to another, then another. For some, it may seem almost impossible to stop eating.

This doesnt happen in everyone, or likely even in most people. And there isnt much high-quality research on the topic.

Still, there is some debate about whether dairy has addiction tendencies.29

While the science is inconclusive, clinical experience shows that, for some, dairy may trigger a desire to keep eating more and effectively bypass hunger cues.30

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Want To Sweeten Up Your Yogurt

Consider adding a few raspberries or strawberries to make your yogurt a little sweeter while keeping the carb count under control. A half a cup of raspberries is only 3 net carbs!

Im also a fan of adding a few drops of liquid stevia to plain yogurt to take away some of the bitterness and make it sweeter. Lakanto Monk Fruit Flavored Maple Syrup is also yummy to add to yogurt. Its just 1 net carb and oh so delicious!

You could also add a little crunch with keto-friendly granola, like this low carb version from Lakanto thats simply delicious!

You Can Eat Yogurt Again

2 Ingredient Keto Yogurt | Low Carb Vanilla Yogurt

Yogurt is back and it can be a great snack or quick breakfast option for keto and your overall health. You can sweeten it up with your favorite toppings or fresh fruits or even use it in your savory recipes wherever youd use sour cream! Email us at if you end up trying any of the options we listed above and for a discount on our Keto Granola!

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We Based Our Guidelines For This Post According To The The Keto Certified Standards :

Snack products must not contain more than 6g net/effective carbohydrates per serving. For products which contain minimally processed, whole-food ingredients or ingredients with reduced digestibility, 8g net carbohydrate per serving is permissible.

We created lists of certified, compliant, dairy, and non-dairy brands of yogurt and ranked them based on the total net amount of carbs per serving within each category . All serving amounts are similar size.

Siggis Skyr Blueberry New Lower Sugar

Net carbs: 9 g

Review score: 3.5 stars

Siggis Icelandic Skyr, hit the shelves in the United States around 2015 and you can now find it in most well-stocked supermarkets. Its claim to fame is that its not only relatively low carb, it is also a very high protein product with 14 grams of protein per serving.

I find the yogurt a bit too firm and a bit on the sour side. Since its sweetened with cane sugar and they are trying to keep the carbs low, they probably didnt add a lot of sugar.

Despite the Skyr being sweetened with cane sugar, I found the blood sugar impact to be fairly mild. I do have to inject insulin to not see a blood sugar impact, which is to be expected when I eat 9 grams of carb, but with insulin, I didnt see a spike in my blood sugars.

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Fage Non Fat Plain Greek Yogurt

Net carbs: 5 g

Review score: 4.5 stars

This has been my go-to yogurt for years. Its a little different from the other yogurts in this review as its plain yogurt. I usually add a little stevia or fruit myself to add a bit of flavor.

Ive been eating this yogurt due to its high protein content , low carb, and low-calorie profile, and because its a plain yogurt I can add whatever flavor to it I like.

I do see a small blood sugar impact from this yogurt, probably due to the lactose and high protein content.

Keto Yogurt: The Takeaway

Best low carb yoghurts to have on keto

Most yogurts, even those high in fat, contain some carbs. So most yogurt, even keto-friendly varieties, should be enjoyed in moderation.

Truly keto yogurt exists, but its rare. And some versions that claim keto-friendly achieve their low carb status by substituting processed vegetable oils for dairy ingredients.

Full-fat Greek yogurt and specialty double cream top yogurts can be keto-friendly, but are best enjoyed in smaller amounts or integrated into a well-formulated keto meal plan.

The best low-carb yogurt for keto weve found is Peak brand 17% triple cream yogurt. But its a small brand and relatively hard to find. keto yo

To meet the fat intake demands of keto, while avoiding processed ingredients and still getting the benefits of probiotics, we recommend substituting yogurt with creme fraiche.

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Ingredients In Low Sugar Yogurt

The yogurt with the least amount of sugar isnt necessarily the healthiest. Just because one brand has more sugar doesnt mean its not keto-friendly. This is because the bacteria in the finished product will gobble up most of the sugars.

Still, if youre buying strictly based on carb counts, keep the following in mind.

Finding a commercial brand with 0 net grams of carbs or 0 grams of sugar is close to impossible. Besides sugar, you should also look at the amount of fat in the nutrition label. If you want to burn your own body fat for energy, youve got to eat a lot of dietary fat.

And whole milk dairy products have the least amount of naturally occurring sugar. So full fat yogurt is always better than low fat when it comes to keto.

Thats why Trader Joes Greek Whole Milk Plain is one of the best choices. Although a serving lists 12 grams carbohydrates with 10 grams of sugar, it contains 22 grams of fat. But the carb info is inaccurate because the culture consumes most of the sugar. So true carbs is more like 4 grams.

What Is A Low Carb Meal Plan For Diabetes

You have to lower down the daily carbs intake while managing the consumption of other healthy nutrients like protein and fibers. While you do that, dont forget to consult with your doctor or physician in the same respect.

This is because not everyone is aware of their bodys daily minimum carb requirements as it majorly depends on age, health condition, weight, and other factors.

Another thing that you need to be mindful of here is avoiding any processed, packaged, and refined food items.

Besides all the empty calories, these food options bring in lots of harmful chemicals and additives to your gut.

So, the focus has to be on consuming all the natural, organic, and seasonal food options instead. Before you start ahead with the printable low carb meal plan for diabetes, do read the following instructions and guidelines.

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How To Make A Keto

When I make a yogurt parfait, theres 3 elements I want it to have. Yogurt Fruit and Crunch.

While youre stocking your fridge with Two Good Greek nonfat yogurts, dont forget to grab all the berries. Raspberries, Strawberries, Blackberries and Blueberries are low in carbs & sugar, while still giving you a sweet treat.

Instead of reaching for a bag of granola or even making your own from scratch, were going to rely on nuts for the crunch in our yogurt parfaits. You can use plain raw nuts if thats your thing, but I like to lightly toast mine in the oven first. After they are toasted, give them a quick chop.

Layer chopped nuts, berries and yogurt in 1/2 pint jars. Not only are they healthy for your Keto-Friendly low-carb diet but they also taste amazing!

My favorite Two Good flavors for Keto-Friendly Yogurt Parfaits are strawberry and peach. I like them both paired with blackberries and blueberries.

And add some fresh mint if you want to get extra fancy!

  • 2tablespoonsraw mixed nutschopped
  • 1/4cupfresh berries
  • 1two good yogurt strawberry or peach

Ratio Keto Friendly Vanilla

Keto Yogurt Parfait Recipe How To Choose Low Carb Yogurt Toppings

Pros: The only low carb yogurt brand with keto friendly written on the label, :ratio backs up their claim by offering a scanty 3.25 grams of carbs per 245 gram serving.

Cons: The relatively extensive ingredient list raises some serious questions: non-fat milk, pasteurized milk, milkfat, and avocado oil add up to a highly processed product. Avocado oil is likely a cost-cutting additionmilkfat is expensive. Avocado is a highly processed industrial oil, but at least its comparatively low in inflammatory PUFAs at only 10%.

The biggest red flag here is the fact that :ratio calls this stuff vanilla dairy snack, which means it doesnt legally meet the requirements of a true yogurt.


  • Live Active Cultures

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Carbs In Yogurt On Keto

Yogurt is made from milk combined with an active culture i.e. beneficial bacterias/probiotics. Though these bacterias feast on most of the carbs in milk, they still leave some carbs behind.

The amounts of carbs in yogurt depend on three key factors:

  • The original fat content of the milk
  • How much of the remaining lactose has been strained out of the yogurt
  • If more carbs have been added back in in the form of sweeteners, fruit, and gum thickeners

For instance, low-fat yogurts are bulked and thickened with sugar and gums. While greek yogurt and Icelandic skyr have much of the carbs and liquid strained out, boosting the protein content.

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