For those embarking on a ketogenic diet, the question of whether yogurt can still be enjoyed often arises. While traditional yogurts aren't inherently low-carb, the good news is that incorporating yogurt into a keto lifestyle is entirely possible with careful selection. This article delves into the world of keto-friendly yogurts, providing insights into what to look for and highlighting some of the best brands available, using expert opinions from registered dietitians.
Understanding Yogurt and Carbs
All yogurts contain carbs, as yogurt is made by adding bacteria to milk, which naturally contains lactose, a type of sugar. When bacteria is added to milk, it converts the lactose into lactic acid. While this process reduces the lactose content compared to plain milk, it doesn't eliminate it entirely. Different brands and varieties of yogurt contain varying amounts of carbs and sugar due to the different straining processes.
Greek Yogurt vs. Regular Yogurt: A Keto Perspective
Both regular and Greek yogurt start with heating milk, adding bacteria, and allowing it to ferment. However, Greek yogurt undergoes an additional straining process to remove most of the liquid whey and lactose. This results in a thicker consistency, higher protein content, and lower sugar and carb content compared to regular yogurt.
Greek yogurt can be a good fit into your daily macronutrient goals when doing keto. However, flavored Greek yogurts often contain higher amounts of sugar, so it’s best to stick to plain, unflavored variations.
Plant-Based Yogurt Options
Plant-based yogurts, especially those made from coconut milk, can be excellent choices for keto dieters. Coconut-based yogurts are typically low in carbs and high in fat, aligning well with the keto diet's macronutrient requirements. Oat milk and soy-based yogurts, however, tend to be higher in carbs and sugar, making them less ideal for keto.
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How to Choose the Best Low-Carb Yogurt
When selecting a low-carb yogurt, consider the following factors:
- Carb Count: Aim for yogurts with 10 grams of carbs or less per serving.
- Fat Content: Opt for full-fat varieties, as fat is a primary energy source on the keto diet.
- Added Sugars: Be wary of added sugars, which can significantly increase the carb content of flavored yogurts.
- Ingredients: Choose yogurts with minimal ingredients, ideally just milk and live cultures.
Top Keto-Friendly Yogurt Brands
Here are some dietitian-approved low-carb yogurts to consider:
- Ratio Keto Yogurt Snack: Designed specifically for keto dieters, this yogurt is high in fat and low in carbs, making it easy to fit into keto macronutrient goals.
- Per serving: 200 calories, 15 g fat (6 g sat), 2 g carbs, 1 g sugar, 15 g protein
- Chobani Zero Sugar Yogurt: Sweetened with allulose, stevia, and monk fruit extract, this yogurt contains minimal carbs and no sugar.
- Per serving: 60 calories, 0 g fat (0 g sat), 5 g carbs, 0 g sugar, 11 g protein
- Coyo Natural Coconut Yogurt: A dairy-free option that's low in carbs and high in fat, making it an excellent choice for keto.
- Per serving: 390 calories, 38 g fat (36 g sat), 10 g carbs, 5 g sugar, 3 g protein
- Siggi's Icelandic Strained Nonfat Yogurt: A skyr-style yogurt that's thick, high in protein, and relatively low in carbs.
- Per serving: 150 calories, 0.5 g fat (0 g sat), 10 g carbs, 5 g sugar, 28 g protein
- Two Good Plain Low Fat Greek Yogurt: Made with 80 percent less sugar than average yogurts, this option is low in calories and high in protein.
- Per serving: 80 calories, 2 g fat (1.5 g sat), 3 g carbs, 2 g sugar, 12 g protein
- Maple Hill Yogurt: Made with milk from grass-fed cows and containing no added sugar, this yogurt helps limit overall carbs.
- Per serving: 140 calories, 6 g fat (3.5 g sat), 7 g carbs, 7 g sugar, 13 g protein
- FAGE Low-Fat Plain Greek Yogurt: With no added sugar and lower fat content, this yogurt is a good option for those concerned about carb content in whole milk.
- Per serving: 160 calories, 4.5 g fat (3 g sat), 7 g carbs, 7 g sugar, 23 g protein
Enhancing Low-Carb Yogurt with Toppings
Toppings can significantly enhance the flavor and nutritional value of low-carb yogurt. Here are some keto-friendly options:
- Chia Seeds or Ground Flax: Add fiber for increased satiety.
- Berries: Provide flavor, fiber, and natural sweetness (use in moderation).
- A Teeny Drizzle of Maple Syrup or Honey: Use sparingly for sweetness.
- Allulose or Monk Fruit Sweetener: Natural, low-calorie sweeteners.
- Nuts and Seeds: Almonds, pecans, walnuts, macadamia nuts, sunflower seeds, hemp seeds, pumpkin seeds (see this graphic for carb info.)
- Nut Butter: 1 tablespoon almond butter has 1.3g net carbs
- Unsweetened Coconut: 1 tablespoon has <1g net carbs
- Lemon Juice: 1 teaspoon has <1g net carbs
Keto Yogurt Snack Ideas
Here are a few recipe ideas to inspire your keto yogurt creations:
- Chocolate Strawberry Greek Yogurt: Combine Fage 5% Greek Yogurt with chopped dark chocolate, strawberries, cocoa powder, vanilla extract, and monk fruit sweetener.
- Lemon Blueberry Keto Greek Yogurt: Mix Fage 5% Greek Yogurt with blueberries, pecan halves, lemon juice, and monk fruit sweetener.
- Raspberry Almond Keto Yogurt: Blend Fage 5% Greek Yogurt with almond butter, vanilla extract, and raspberries.
- Coconut Macadamia Keto Yogurt: Combine Fage 5% Greek Yogurt with unsweetened coconut and chopped macadamia nuts.
Yogurt Beyond Snacking: Creative Uses
Beyond being a standalone snack, yogurt can be used in various creative ways:
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- Thickening Soups: Add creaminess and tang to soups.
- Marinating Fish: Tenderize fish and add a crispy tang to the skin.
- Creamier Tomato Sauce: Enhance the texture and flavor of tomato sauce.
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