Keto Diet Can You Eat Yogurt

More Keto Breakfast Ideas

Is Yogurt Healthy and Can You Eat It On A Ketogenic Diet?

Love our recipes and want even more delicious high protein recipes? Our blog is packed with tasty recipes that will stabilize your blood sugar and keep you full for hours. Some of our favorites include:

  • Classic Keto Waffles If you need a few solid recipes to keep in your keto arsenal this is one of them. The waffles are sweet, fluffy, and packed with fiber to keep you fuller longer.
  • Strawberry Keto Scones These scones may not be super high protein, but they are definitely super delicious! They contain fresh strawberries to get in your serving of fruit per day, and almond flour to give you a gluten free health conscious treat.
  • Keto Friendly Bread This basic bread recipe is the perfect food to make as a breakfast base. You can turn it into a hunger crushing breakfast sandwich or even a blood sugar stable high fiber french toast.
  • Easy Keto Cinnamon Rolls Who doesnt love cinnamon rolls. Theyre the perfect food because theyre light, sweet, and delicious making them the perfect breakfast or mid day pick- me up.

With net carbs this low every one of these recipes are going to make a great food to enjoy early in the morning.

Can I Have Yogurt On Keto

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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The Best Keto Yogurts You Need To Try

If youve visited the dairy aisle, you may have been deterred by all of the added sugars in the yogurt and milk options, especially in the flavored ones. But the good news is that due to the growing popularity of the keto diet, a high-fat, low-carb way of eating, there are more low sugar yogurt products every day! Here at Keto and Co, we believe in supporting you with ways to incorporate more ease and variety into your everyday routine, so we reviewed all of the keto yogurt options for you!

Why Yogurts Have Different Carbohydrate Counts

20 Best Ideas Can You Eat Yogurt On Keto Diet

Yogurt can be a quick and nutritious snack if you are trying to eat a healthy diet. But if you are counting carbs, the carbohydrate count in different types of yogurt can vary substantially.

When you consider all of the different varieties of yogurt, it can be confusing choosing the best low-carb yogurt. Usually, the best choice is a whole milk Greek yogurt that is unflavored. It is usually best to avoid low-fat and nonfat yogurts as they often contain more carbohydrates. But there are a number of things you need to know to choose the right yogurt for you.

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What’s The Difference Between Greek Yogurt And Regular Yogurt

Greek yogurt is just strained three times, so most of the liquid remaining in the mixture of milk and bacteria is removed, which is what makes Greek yogurt so thick. It’s basically just concentrated yogurt, which is why Greek yogurt products are higher in protein.

Greek yogurts can also be lower in carbs because when draining the liquid whey, they also remove more of the lactose found within yogurt.

Okay! Now let’s talk keto.

Is Yogurt Keto And Which Types Are Best

There are so many different ways that one can enjoy yogurt while following a low carb diet. Its used in a ton of different recipes and its just as good when enjoyed on its own. But is yogurt keto?

Can you really enjoy it 100% guilt-free while youre on the keto diet? Lets take an in-depth look and find out.

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Whats The Difference Between Greek Yogurt And Regular Yogurt

Greek yogurt is just strained three times, so most of the liquid remaining in the mixture of milk and bacteria is removed, which is what makes Greek yogurt so thick. Its basically just concentrated yogurt, which is why Greek yogurt products are higher in protein.

Greek yogurts can also be lower in carbs because when draining the liquid whey, they also remove more of the lactose found within yogurt.

Okay! Now lets talk keto.

Keto Diet Yogurt: How It Works

Can I Eat Yogurt On Keto Diet? Dr.Berg

Carbohydrates are the primary energy source for the body, but not the only one. Many people follow keto diets in order to succeed in their weight loss plans, while others mostly want to reap the health benefits such as preventing seizures in epileptic children, controlling type 2 diabetes, metabolic syndrome management, and much more .

Ketosis is the process in which your body produces substances called ketones by burning fat instead of carbohydrates . This happens after eating a low-carb diet for some time, meaning that the body has to seek other fuel sources to sustain its daily functions.

Read More:Types Of Keto Diet: Which Is Right For You?

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Storing Low Carb Yogurt

Different yogurt options vary based on ingredients and brand, but our healthy yogurt recipe lasts about a week in the fridge. You can usually eat it after a week, but it could over ferment and have a super tangy flavor. Its best to just eat it all up within a week.

When youre ready to make your next batch you can use 2-3 tbsp from this one as the probiotic portion. It already has the nutrition and bacteria in it so you dont have to open a whole other yogurt starter.

Low Carb Dessert Replacements

Sweet treats are a great way to give yourself a break when youre dieting. On the keto diet, we recommend that you limit dessert intake to once every other day, or once every three days.

Its best when starting out to skip desserts for 2-3 weeks to help with sugar cravings. Below youll find some common desserts that are high-carb and their low-carb alternatives.

Ice Cream -> Avocado Ice Cream, Low-carb Sorbet

Ice cream can be made on a ketogenic diet, normally using eggs, cream, and some sweetener as the base, without missing out on any of the flavor. There are many different ways to make ice cream , so feel free to experiment with some of our keto-friendly favorites:

Or for a roundup of the ten best keto ice cream recipes weve ever made.

If you want an easy version of ice cream, you can also use avocado. Avocado has a fantastic creamy texture thats easily hidden or can even be accented to make your own delicious sorbet. Check out this Avocado Chocolate Chunk Ice Cream. Or, if you want to get a bit more creative, try this Avocado and Lime Sorbet delicious!

Cake -> Low-carb Cake, Cheesecake

Cake is always something that people miss because its so easy to come by and pick up in the grocery store. Just because you are on keto doesnt mean you cant have your cake and eat it, too!

Brownies -> Avocado Brownies, Almond Flour Brownies

If youre curious, we also have other low-carb brownie recipes that you can see here >

Custard -> Pots de Crème

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Can You Eat Yogurt On A Keto Diet

Yes, you can totally eat yogurt on a keto diet if you read your nutrition facts panels carefully. However, most low-fat yogurts, including plain flavors, contain added sugar, and high-fat yogurts can be hard to find. There are a few ways to find a yogurt thats right for your keto lifestyle look out for whole milk options, stick to the plain flavors or find a keto yogurt thats using low glycemic sweeteners like allulose or monk fruit.

When it comes to yogurt add-ins, stick to low-carbs options like berries, nuts, or this no sugar added Keto Granola!

Low Carb Snack & Lunch Replacements

Is Yogurt Keto

Lunch on a ketogenic diet usually consists of something straightforward and easy. Whether its leftovers from the night before or a simple salad with some meat and homemade dressing, keto lunch doesnt have to be complicated.

Some people also prefer to put together the ingredients for a mug cake and take the ingredients to work to cook in the microwave. For more inspiration, read through the following examples of the low-carb swaps you can make for common lunch items!

Note: We recommend keeping snacking to a minimum as it will slow weight loss down.

Bread and Sandwiches -> Lettuce Wraps, Flax Seed Wraps

Instead of cracking out that crusted rye bread to make a sandwich with, take the initiative to switch over to something thats a better option. From cabbage rolls to lettuce wraps, making wraps will be a simple process that you wont have to worry about.

If youre looking for a more realistic wrap, you can even try your hand at a flaxseed wrap or even a psyllium husk wrap. Both are fantastic alternatives to the store-bought low-carb wraps, and both wont include any gluten!

Lastly, if you need a bread replacement, you can always go the easy route and make some microwave bread. A simple, easy, and painless process will have you a hearty sandwich in no time at all. And, you can even grill it to make some delicious grilled cheese sandwiches.

Chips and Cookies -> Dehydrated Vegetables, Low-carb Cookies

Sweets and Treats -> Fat Bombs, Mug Cakes

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Do Their Claims Hold Water

As most people on a keto diet already know fat is not the enemy! Fat can keep you full and satiated longer than a product with a higher carb count.

Thats because fat prevents a spike in blood sugar unlike high carb yogurts that are mainly sugar. On a keto diet we want to lower spikes in insulin to keep blood sugar stable and regulated. It will prevent diabetes and an overworked pancreas.

So, yogurts like low fat greek yogurt may claim added health benefits because they are in low calories, but actually may be hindering your weight-loss by hindering your ability to feel full.

Two Good Greek Yogurt

I personally like Two Good Greek Yogurt cups as they contain about 80% less sugar than most store-bought yogurts and are really good! Two Good Greek Yogurt is made with a unique slow straining process that removes sugar from the milk for an end result of 2g of total sugar in each 5.3oz cup and just 3g of carbs.

To keep things real since weve all got different taste buds, Collin and Stetson gave Two Good Yogurt a try and they thought it should be called Too Bad Yogurt and were not fans! From Collin Its got a chalky taste with no real flavor and Im not a fan of the low-fat milk ingredients.

However, Michelle from our Hip2Keto team loves Two Good Yogurt like me, so its a 50/50 split vote. Let us know in the comments if youve tried it and what you think.

Two Good Plain Greek Yogurt Serving Size 5.3oz | 80 Calories | 2g Fat | 3g Total Carbs | 0g Fiber | 2g Sugar | 12g Protein | 3g Net Carbs

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How The Active Cultures Affect The Carb Count

Yogurts are made with live cultures basically bacteria.

But, with most major brands , the cultures are killed in the packaging process. That makes the fermentation stop and effectively kills the bacteria.

Major brands do that to ensure no harmful bacteria get into their products and it improves shelf-life. But it also kills most of the beneficial bacteria too.

So its drastically reducing the probiotic benefits of yogurt. But it also locks in the carbs.

The way the yogurt fermentation works is by allowing the beneficial bacteria to consume the lactose that is naturally occurring in the milk.

The more this happens, the lower the sugar count . With most big brands of yogurt, this process is severely limited, so the lactose remains high in the finished product even with unsweetened versions.

So, to get the lowest-carb yogurt, we have to find those that get fermented longer.

To start with, look for labels that say contains live cultures or something similar. They will all list the cultures on the label or ingredient list. But you want to see contains live cultures to be sure.

Some of the most common beneficial bacteria names are:

  • Streptococcus thermophilus
  • L.bifidus
  • L.casei

If a yogurt contains live cultures, the carbs will continue to reduce, even after purchase. That process stops when enough lactic acid has been produced that the bacteria go dormant.

Finally, the best yogurt type you can find for low carbs is going to be Greek yogurt.

Whole Milk Yogurt Is Lower

Can I Have YOGURT on Keto? || Natural Greek Yoghurt || Keto Friendly Food #3

When trying to limit carbohydrates, you may want to choose whole milk yogurt over low-fat or fat-free versions. That’s because the fat in these yogurts is often replaced with sugar, which is a carbohydrate. The sugar helps make up for the flavor that is lost when the fat is removed. For example, plain whole yogurt has just 8 grams of carbs per 6-ounce serving, but plain nonfat yogurt has about 13 grams of carbs per 6-ounce serving plain low-fat yogurt has about 12 grams of carbs for the same serving size.

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Can You Make Different Flavors

Absolutely! Here is how to make flavored keto yogurt:

  • For fruit flavors: Be sure to use only keto fruit! Simmer fruit with your favorite keto sweetener until it gets soft and releases juices, then blend. You can stir the fruit puree directly into your low carb yogurt, or strain it first if you prefer.
  • For other flavors: If you want to add spices or cocoa powder, simply stir those in, to taste.

Tips For Buying Low Carb Yogurt

Unfortunately, youre going to have to wade through the marketing mayhem to get to the true product! Hopefully, these suggested products and tips will make it easier!!

  • Reading the label is essential to choosing a TRUE low carb Greek yogurt. Ideally, the one you choose will only contain milk and active cultures.
  • Plain greek yogurt is always lower in carbs than flavored varieties.
  • Always go for Greek yogurt vs. traditional yogurt when trying to save carbs.
  • Flavor your Greek yogurt at home, using your own add-ins!
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    How I Ranked The Different Brands

    The brands included all have less than 10 grams of total carbs per serving and less than 9 grams of net carbs per serving.

    Net carbs are calculated as the total carb amount minus fiber. We look at net carbs and not total carbs because fibers dont get converted into glucose in your digestive system and therefore dont impact blood sugars.

    I have tried each of the 10 yogurts myself so I can give you my honest opinion on taste, texture, and blood sugar impact.

    I have given each yogurt a score from 1-5 based on:

    • Taste
    • Is the serving size reasonable?
    • How does it impact my blood sugar?

    These are of course subjective measures, but I hope this review will still give you get a good idea of which brands are good and which have room for improvement.

    I have listed the yogurts based on the net carbs per serving, from lowest to highest.

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    Keto Yogurt

    Yes as long as you stick to plain, lower-carb varieties and keep an eye on your daily carb count. Yogurt, especially Greek, is considered a healthy and high-protein food that contains a moderate number of carbs, making it something you can add to your keto diet in moderation.

    Keto usually suggests eating between 20-50g of carbs per day. Thats not a lot of room to work with, so thats why if youre going to eat yogurt on keto, youll want to opt for the lower-carb options.

    That may seem obvious, but theres still more choice than you may think, including yogurts that use alternative milks like coconut milk. Ketoers love coconut milk yogurt because its also fairly low-carb. For example, So Delicious Coconut-milk Yogurt has 7g net carbs per 170g container. The downside is coconut milk tastes noticeably different than regular dairy.

    Other dairy-free options include cashew milk, oat milk, and soy, but make sure to check the nutrition label because the carb counts can vary widely by type.

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    Kite Hill Vanilla Greek Style Almond Milk Yogurt

    Net carbs: 4 g

    Review score: 2 stars

    I bought this in Whole Foods and its one of the nastiest things Ive ever tried to eat, so the low score is mainly based on taste. I cant provide any experience on how it impacts blood sugars as I didnt manage to eat more than a single teaspoon.

    Its too bad as its one of few low-carb non-dairy options. Its made with almond milk, which means that its higher in calories and fat than most of the other low-carb yogurt options.

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